Runners

Rooter

Rooter

Money List Winner
Joined
Jan 30, 2012
Messages
10,807
Location
Newbury
Visit site
Right then experts, i commented on the get fit for 2017 thread about wanting to do a 10k in under an hour. I have just entered my local big one, its on May 28th, so i have give or take 4 months to train for it. I am now debating what kind of training schedule to use, the free apps like couch to 10k which do a lot of run-walk-run, or should i just go out and run as far and as hard as i can with the aim of building on it week on week?

What would you suggest? I know PJ and PB will have their 2p, interested in opinion and experience.. At the minute, i am thinking of using the couch to 10k app, but looking at their schedule, i think i am currently capable of skipping forward a month/6 weeks.

My background, after years of Rugby, i have not done much, tried to get running last year, but have had other health problems get in the way, I am in a place now i can crack on. Never ran 10k before, not even sure i have done 5!! So lets hear what you suggest!
 
If you went out today, what could you manage? Time or distance.

What is your target for the 10k? Is it simply finish it or hit a specific time?

Have you got decent running footwear?

How often do you realistically expect to get out and train?

Happy to expand once you've give a bit more info
 
Get proper shoes. I hate to say it on here but maybe even go to a proper shop and get fitted for them. Not uncommon now and after years of rugby your joints may appreciate it.

My wife has one of those walk run apps. The first 3 weeks are designed for total coach potatoes and you will do well to break into a sweat during that time period. If you have even an ounce of fitness left then you can probably jump a couple of weeks at least.
 
pauldj42 said:
If you went out today, what could you manage? Time or distance.

What is your target for the 10k? Is it simply finish it or hit a specific time?

Have you got decent running footwear?

How often do you realistically expect to get out and train?

Happy to expand once you've give a bit more info
Click to expand...

3k in under 18 minutes today pretty comfortably. Can prob run non stop for 20 mins ish... at 6m/6:30m per km
10k in under 1 hour is my target
yes, i was fitted (lol) for some Brooks Adrenaline and use 1000mile socks
3 runs a week easy plus static circuits at home
 
Lord Tyrion said:
Get proper shoes. I hate to say it on here but maybe even go to a proper shop and get fitted for them. Not uncommon now and after years of rugby your joints may appreciate it.

My wife has one of those walk run apps. The first 3 weeks are designed for total coach potatoes and you will do well to break into a sweat during that time period. If you have even an ounce of fitness left then you can probably jump a couple of weeks at least.
Click to expand...

Yes as per reply to paul, got some snazzy fitted trainers! And looking at the app, i could jump to week 6 of the 14 pretty easy i think.
 
If you can cover the distance without stopping and want to improve your time, I would recommend a mix of fartlek/interval runs on one day, i.e. run as hard as you can for 1km, then slow pace for 0.5, repeat etc. Run a distance race at slower than you intend to run the 10k at, aim for 12km or something and then mid distance run at slightly faster than your intended race pace, mix it up between 3 - 8km.

If you struggle to even complete the distance without stopping, then I'd recommend building stamina and just go out and try to run as far as you can up to 10-12k before worrying about time.
 
Rooter said:
3k in under 18 minutes today pretty comfortably. Can prob run non stop for 20 mins ish... at 6m/6:30m per km
10k in under 1 hour is my target
yes, i was fitted (lol) for some Brooks Adrenaline and use 1000mile socks
3 runs a week easy plus static circuits at home
Click to expand...

You'll piss a 10K mate and you've got plenty of time.

For the next month to 6 weeks, I'd not worry about distance and concentrate on time.

Aim for 20 minutes non stop week 1 then increase by 4-5 minutes the following week and so on by mid to end of March you should be running at 40-45 minutes non stop,
Don't ignore any pains or injuries and don't over do it too early.

Don't worry about distance at this time, that will take care of itself as the time increases.

At the end of March you can re-evaluate were you're at and can then look to add longer runs or sprints, that's 2 months before your 10K.

I really wouldn't worry about 10K you'll have no bother.
 
Last year I went pretty gung ho. Had 3 weeks to train for my 10k. I was running 5k twice a week also I did the course I was running twice in that time.

Paul's advice is pretty spot on. I didn't give myself the time, if you want to do the distance find a friend who can do the time. My mate came on my first practice run, just over an hour.

But as Paul says looks like your be fine.
 
Lord Tyrion said:
You're just showing off. No advice needed, it will be a breeze for you :D. Got fitted shoes already, you are practically semi professional :thup:
Click to expand...

Haha! lol i wish! Semi pro at something, certainly not running! So consensus is, build time/endurance then speed/time management will follow. Thanks chaps!
 
Rooter said:
Haha! lol i wish! Semi pro at something, certainly not running! So consensus is, build time/endurance then speed/time management will follow. Thanks chaps!
Click to expand...

Look and try and get a hill in your runs as well. If you practice with at least one hill, if there isn't one in your race. It should be easier.

Hill runs can help as well, find a 400m uphill. Then do 4 or 5 reps with 30 seconds rest imbetween.
 
Paperboy said:
Look and try and get a hill in your runs as well. If you practice with at least one hill, if there isn't one in your race. It should be easier.

Hill runs can help as well, find a 400m uphill. Then do 4 or 5 reps with 30 seconds rest imbetween.
Click to expand...

yeh was thinking that, the 10k i have entered is pretty hilly for the first 5k, so need to factor that in. I live at the bottom of a belter (read killer hill thats 1k long and rises 126m)
 
Rooter said:
yeh was thinking that, the 10k i have entered is pretty hilly for the first 5k, so need to factor that in. I live at the bottom of a belter (read killer hill thats 1k long and rises 126m)
Click to expand...

As a change of pace every now and again, just do two laps up and down. If you need it with a rest period, will definitely help. All my runs have a hill in them, just need to be able to run again :P
 
Paperboy said:
Look and try and get a hill in your runs as well. If you practice with at least one hill, if there isn't one in your race. It should be easier.

Hill runs can help as well, find a 400m uphill. Then do 4 or 5 reps with 30 seconds rest imbetween.
Click to expand...

This is totally wrong imo

Rooter your obviously a beginner although by your 3k time you will do it comfortably as long as you can do the 10k.

As someone said build your distance up slowly if you can run 3k now just go up in .5 increments twice a week and you will get there.

If you get there then you might try a change of pace by Fartlek or Interval but if its all about finishing then distance is key.

Simon suggest 5 x 400 uphill which will take 2 to 2 1/2 minutes or more with only 30 seconds rest might just kill you.
At your stage you probably want the same amount of rest or a little more than the 400 takes.
 
Typically my calve has just gone again after 9 minutes of my run setting me back again a few weeks.
Last week I did 3 miles in 20 minutes so was improving my times quite nicely still got beat by my son though and that is my aim to run with him.
Listen to your body mate and any niggles as others suggested and of course good luck.
 
Been waiting for you to pop up PJ! Busy day at work? Thanks dude, you are right, running is something i used to dread at rugby training, hated it. About the only thing i can find time for now, so i'm one of those people that goes balls in or doesn't bother!

Absolutely i know i am a beginner, and on paper it should be fine. You are right about niggles, had a tweak on my hamstring 2 weeks ago (weird one, mid run had to stop to cross a road, so did a few stretches and twang! lucky its fine again now after rest.)

Think i'm just gonna run, see how far/long i can go for and work it from there more specifically when i am 'comfortable' (read able) with running for an hour or 10k, which ever comes first!
 
Rooter said:
Been waiting for you to pop up PJ! Busy day at work? Thanks dude, you are right, running is something i used to dread at rugby training, hated it. About the only thing i can find time for now, so i'm one of those people that goes balls in or doesn't bother!

Absolutely i know i am a beginner, and on paper it should be fine. You are right about niggles, had a tweak on my hamstring 2 weeks ago (weird one, mid run had to stop to cross a road, so did a few stretches and twang! lucky its fine again now after rest.)

Think i'm just gonna run, see how far/long i can go for and work it from there more specifically when i am 'comfortable' (read able) with running for an hour or 10k, which ever comes first!
Click to expand...
Lidl currently have Foam Rollers for £5.99 excellent bit of kit for stretching hamstrings and muscles after a run.
 
You must log in or register to reply here.

Similar threads

Reemul
Dentist Issue
Replies
11
Views
480
Deleted member 21784
D
Don Barzini
Ancestry (and other genealogy websites)
2
Replies
25
Views
517
Pants
Pants
rudebhoy
E-Sims?
Replies
4
Views
422
Canfordhacker
Canfordhacker
Don Barzini
Atheism and Theism
8 9 10
Replies
187
Views
4K
SwingsitlikeHogan
SwingsitlikeHogan
Tashyboy
Playing me first 4 BBB tomorrow.
Replies
18
Views
584
Tashyboy
Tashyboy
Top