Somehow, and I am still not entirely sure how I agreed to it, I have promised to do a 10km charity run on the 23rd of June. It's been years since I ran a distance like that. Now I don't tend to get shin splints so am OK on that front and I know that for a lot of you this wouldn't be a great distance, but for me it is.

Any tips on how I can prepare for this in addition to my lifting and rugby would be appreciated.

Oh yeah, I prob could just go run it, but I would like to finish in a respectable time, hence asking for help.

10k run and the word fun seems to be a contradiction in terms

SCOTT GALTON wrote:10k run and the word fun seems to be a contradiction in terms

I was just about to say that. I just read "10km oxymoron" then my brain melted out of my ears.

Intelligent answers please.

GymBunny wrote:Oh yeah, I prob could just go run it, but I would like to finish in a respectable time, hence asking for help.

Umm tbh that's the answer.

Strengthening legs in the gym is useful, but you do that already. There's no substitute for running longish distances like running longish distances.

Yeah I know that, I was only asking if people could advise how to work up it fitting it in with everything else e.g. 1x a week, 2x a week, starting distance? Or just see how far I can run the first time and then work to improve.

Just over 5 weeks yeah. So, maybe do one 5k run this weekend.
Another next week sometime.
Then do a 7k one the week after.
And so on.
Ypu prob don't actually need to do a 10k one as the adrenaline on the day will get you through the last 2-3k's for example. It's a bit different if it were a marathon though

tbh as you're active already, have only 5 weeks and 10k isn't too far (well, it's not 26 miles), then I reckon you'll be fine. All you need to do is just get used to running longer distances than you are used to.

Thanks Scott! That was exactly the sort of answer I was looking for.

I agree with the majority of what Scott has said, altho I'd suggest doing one or two 10k runs before the race, possibly even throwing in a 12k run. You'll know you've done it before, and after the first few times you generally are able to really push yourself over the whole distance... therefore better race time.

mentality is really the key to getting a good time tho. if your mind is set then you'll do well. Exactly how I found out yesterday. Went for a 5km run and was posting relatively close times to 22-23mins for the last few weeks, but yesterday (after training legs the day before) I finished in under 20mins.
Now to put that pace in after a swim and cycle next weekend!

It's a fun run tho Lys, that's the main thing... Obviously go for a good time, but don't let that cloud the whole point of the race!!

Thanks Rich! Yeah my rugby team are doing the run together and it's at night in costume with fire torches lining the route so it will definitely be fun, I just wanna be fit enough to be able to enjoy it without worrying I am holding the team back. I'm fine on short distance sprints, it's the long haul I don't do so well at.
Will go for a 5k run on Sat.

Lys,

You can download a training plan aimed specifically at 10k right here http://www.raceforlife.org/health-and-t ... ining.aspx

and here

http://www.runnersworld.co.uk/news/article.asp?UAN=84

Thanks darling! x

xRichx wrote:Exactly how I found out yesterday. Went for a 5km run and was posting relatively close times to 22-23mins for the last few weeks, but yesterday (after training legs the day before) I finished in under 20mins.

Just had to throw this one outthere again. Sub-20 is HUGE! Seriously, HUGE!

I did 5k in 15:53 about 5 years ago. And a 1:15 half marathon

I was 63kg though

ollie wrote:I did 5k in 15:53 about 5 years ago. And a 1:15 half marathon

I was 63kg though

Hmmmm. Well the physio may actually rule out me doing it at all. Which I am not thrilled about. However, review at the end of the week.

10k Bum Fun!

HAHAHAHAHAHAHAHA!

kp1512 wrote:10k Bum Fun!

HAHAHAHAHAHAHAHA!

KP you need to get laid.

Sounds about right - Go for a few 3/4/5 mile runs - if you have time to do moe great but of not then no problem

if you can ruine twice a week that woudl help - 3 times would be better

Consider doing sme light speed work onteh shorter runs if you're worried about time

If you're really worried about time, get KP to run behind you

ollie wrote:I did 5k in 15:53 about 5 years ago. And a 1:15 half marathon

I was 63kg though

From previous chats i knew you were a keen runner but that's really good speed ollie... makes my just under 7 min/mile look pretty crappy!

Dtlv74 wrote:

ollie wrote:I did 5k in 15:53 about 5 years ago. And a 1:15 half marathon

I was 63kg though

From previous chats i knew you were a keen runner but that's really good speed ollie... makes my just under 7 min/mile look pretty crappy!

Yea that's pretty damn impressive.