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Runner's Training Tips: training for my first 10k race

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  1.  
    • CommentAuthorFree MemberP15tol
    • CommentTimeFeb 3rd 2008
     
    P15tol

    Evening all

    I've just signed up to run my first 10k race in july and need to begin training on a regular basis, however, i have no idea what kind of program to follow in preparation for the race!

    im much more used to weight training but do run a 5k 2/3 times a week (avg time 27 mins) and play soccer at the weekend.

    would really appreciate any helpful advice or tips.

    p.s. all my 5k's have only ever been on the treadmill - have never run outside before!

     thanks

     

  2.  
    twilighthours
    You should definitely start running outside
    • CommentAuthorFree Membercc4life07
    • CommentTimeFeb 5th 2008
     
    cc4life07
    i'm going to echo...there's no better way except to start running outside...it's a whole different feeling and if you run relaxed...you'll still probably run better than you did on the treadmill.  Start getting up to running 4 times a week with maybe a day of cross-training (Soccer works) and use one of those 4 days to do a longer run.  Good luck!
    • CommentAuthorFree Memberoldash
    • CommentTimeFeb 7th 2008
     
    oldash

    I'm training for my first 10k too. Being 57 yrs old and 28lb overweight I started on the treadmill but am now doing 3 miles every other day and using the treadmill when it rains or snows. I agree that outside is totally different to running on the treadmill...harder but better.

    Good luck

    • CommentAuthorFree Memberrunnerbel
    • CommentTimeMar 7th 2008
     
    runnerbel

    I'm running in my first 10k in April, and I joined a 10 week training program specifically made for this race. We run 3 days a week, and cross train on other days. We gradually build up the mileage during the week, and do long runs on Saturday mornings. Our Saturday runs are:

    Week one = 2 miles,

    week two and three = 3 miles,

    week four and five = four miles,

    week six and seven = 5 miles,

    week eight and nine = 6 then drop back to four.

    The week leading up to the race, we do light runs, then do the 6.2 miles on race day. So far this training is working out great. It's all outdoor training, and we've run in all kinds of crazy weather, which is great prep for race day, not knowing what the weather will do on that day. I'm really excited about my race, as I'm sure you are too! Good luck.

    • CommentAuthorFree Membervmidiver
    • CommentTimeMar 7th 2008
     
    vmidiver

    I will echo all that have said that running outdoors is better than a treadmill.  Runnerbel also had a great point about running in all types of weather because you don't know what will happen on race day.

    I also think you should run outside on whatever type of surface the race will be held on (i.e. asphalt, dirt trail, sidewalk, etc.).  This will help your body adjust from the softness of the treadmill to that surface.  Additionally you should run in what you think you'll wear on race day.  This will help identify any hot spots or potential areas that might cause you trouble on race day.

    Good luck, good training, and enjoy setting a PR at the 10K!

    - Matt

  7.  
    Miniwenners

    Hey man! i ran my first 10km on the 23rd of march, did it in 51 minutes 13 seconds... i had a dad's friend give me a training plan, his name is Brian Cole(#1 ultra long distance runner in England and #14 in the world!)

     

     My training programs starts off with 5 runs a week, 2 big on thursdays and sundays being 45 minutes walk/run on thurs' and 60 minute run/walk on sunday. It then progressed into 6 runes a week, friday off and sticking to small 25-35 minutes on monday, tuesday, wednes, 45 minute run thurs' and 60 min' run on sunday... race week i did 3 light runs and made sure i was in sharp form for the race. Just remember to enjoy running and even if you do have a poor run, make up for it next run!(meaning have a fun run, not distance/time)

    Hope you enjoy your first? 10km race and goodluck on it.

  8.  
    coldshower
    I too, am training for my first 10k race.  I have done a few 5K's in the recent past as I am fairly new to running (2 years).  I live in Michigan, so the treadmill has been a must this past winter.  However, running outdoors is totally different and way better.  Personally, I have faster times outside simply because I am not constantly checking the stupid monitor on the treadmill.  Plus, it is much nicer to breathe the fresh air and look around at the scenery.  I opt for an alternating schedule of two short runs and one long per week interspersed with strength training on off days.  Then the following week I will do 2 short, 1 interval speed run and 1 long run.  I tend to have trouble with my knees if I run more than four days per week.  I tend to side with training myself for a run longer than an actual 10K, just to be certain that I can go the distance on race day.  I have made it to 7 miles so far, but am hoping for 8 by the end of May (when my race is).  I am a slow progressor.  Everyone has their own goals.  I hope you meet yours.  Good luck!

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