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1 month 10k plan

  • 05-05-2012 8:37am
    #1
    just-joe
    Registered Users, Registered Users 2 Posts: 679 ✭✭✭


    Hey everyone, I hope it would be ok to ask for advice here.

    For a small bit of background I have run a couple of races over the past year, the last being a 10k in 47 mins, and a 16k in 81 mins (on April 15th, havent ran properly since then). My general fitness is fairly decent as I cycle and do judo too.

    I am signed up for a 10k on June 3rd, so there is about one month to go. Instead of just seeing what happens I thought I might make a training schedule to prepare properly, and see if I can improve my time a little bit. No great hopes, I just want to run as good as I can.

    So I was wondering if anyone had advice for a 1 month training schedule? And, what would be a realistic time to aim for?

    Thanks a lot!!


Comments

  • #2
    Pisco Sour
    Closed Accounts Posts: 6,029 ✭✭✭Pisco Sour


    Can't imagine there is such a thing as a 1 month training programme. This aint like cramming for an exam. :)

    Only advice I could give is just get out and run. You don't have much time so just get fit and get running.


  • #3
    pistol_75
    Closed Accounts Posts: 2,682 ✭✭✭pistol_75


    Have a look at one of the training plans on www.halhigdon.com and try to fit in the last 4 weeks of the schedule.

    Whichever one you choose I suppose is relative to the standard you are currently at. Be careful though jumping into the middle of a plan if you have not got the endurance built up to be able to cope with it.


  • #4
    just-joe
    Registered Users, Registered Users 2 Posts: 679 ✭✭✭just-joe


    Cheers for the replies. yeah, I guess a 1 month plan doesn't really exist, just wondering what kind of training is best. I checked out that link, I'm probably somewhere in between a "beginner" and an "intermediate" so i might try and stick to the last 4 weeks of the beginner program. I went out three times this week and ran 4/5/4kms at 5 mins per k. Will do another run today and a longer one tomorrow.

    I guess my main questions are, I haven't done any tempo/speedwork/sprinting at all. is it worth doing some or is just normal training better.

    And, I could run 10k tomorrow at an ok pace, but I don't know how long I should go before the race. Is it worth running the full (or longer) distance, one or more times?


  • #5
    emerald007
    Registered Users, Registered Users 2 Posts: 669 ✭✭✭emerald007


    one month is a bit tight but i'd suggest tailoring this plan

    http://runningtimes.com/Article.aspx?ArticleID=19553

    one hard session a week. start with 6 * 1mile for the first two weeks, add a 2mile and 4*1m week 3, and 2*2m and 2*1m in week. race


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