Where to start...

[Wolfboy]

This is my 1st post in B210K so a bit about me and my goal:

I've always been active but never been what I would call "fit" my Brother got into running a few years ago and did a half marathon for charity and has done a Wolf Run since. On both occasions I said I would do it with him but never did this time work are doing the Mens Health Survival of the Fittest a 10km obstacle course and he said I didn't have a choice :/

I started training nice and early the run is in October and I started C25K last December and struggled to run 3mins I've now graduated and this week have been running ~6km in ~30mins so its going well (I think). While I don't think for a min that I will need to run 10km straight for the Survival run as there is a lot of waiting at obstacles but I'd like to be able to go the distance and the fitness level will help no end.

So that's me and my goal, my question is "Where to start?" do I just keep running and push the distance a little at a time, should I slow down and run longer or I've seen mention of a mixture speed runs an distance runs?

[Sandraj39 Graduate10]

Sounds like a great goal to me and you have plenty of time to bridge to 10k, especially as you are already at 6! There are a lot of programmes out there to help but what many people on here seem to do (myself included) is to just gradually increase one of your weekly runs. The advise usually given is not to increase your total weekly mileage by more than 10% a week. So you would do two shorter runs and then extend your long run. If you do it this way, then you only need up your distance when you feel you are ready, rather than the pressure of sticking to a programme. I found that when I first increased my distance I tended to stick with that for a couple of weeks. Once I got up to 8k comfortably, I then did my first 10k quite soon after. The secret for me personally, was listening to what my body was telling me and I didn't trust a programme to do that reliably! On my weekly short runs I tend to do a faster paced 5k 'pavement pounder' and a more undulating trail type run. Remember to go easy with your pace when increasing distance too - remember that the focus initially is on upping your stamina. Lots of luck! 🙂

[Wolfboy in reply to Sandraj39]

Thanks for this currently I run for 30mins during my lunch break at work so I might start cutting it down to a 5K twice a week and get out for the longer run on a weekend that "should" work out ok for me.

[ju-ju- Graduate10]

There are lots of plans out there but I'd recommend you do 3 or 4 runs a week- to include a long run ( slowly build your distance), a 5k and an interval type session, and an extra 5k or run of choice if doing 4. Are you a gym member? It would be worth you doing upper body stuff too for the obstacles!!!! Good luck

[Wolfboy in reply to ju-ju-]

I'm not a member of a gym but I have a set of dumbbells, a pull-up bar and a floor for push-ups but yeah I really need to work on the upper body too.

[Realfoodieclub Graduate10]

I was thinking the same the increase in distance can happen gradually and your already at 6km so that shouldn't be any problem. They say if you can do 7km in training you can do 10 km in an event, the endorphins and adrenalin see you through so you have time to get to your distance no problem. I've never done an obstacle course but they look like you need a fair bit of upper body Stregnth so your wise to keep up with your training with that as well. Good luck.

[Bazza1234 Graduate10]

Your ultimate goal is to complete the 10K obstacle course - which is not necessarily the same as entering a 10K "race". But in either case, you will have to get yourself across 10 klms. The first thing that I believe you should do is the same as what is recommended for people thinking about starting C25k - and that is to understand the distance by first doing some walking. For C25k, it is commonly suggested that people get used to walking for 30 minutes non-stop for some while before starting the course - and I recommend that action for you as well - start walking and get to the point where walking 10k's becomes easy for you

Then start any one of the innumerable 10K running training programmes - since your ultimate 10K event is not a normal footrace, I suggest that a run/walk style training programme would imitate your event, something like this jennyhadfield.com/training-... --either the walk/run plan or the run/walk plan. These could eventually move onto the straight beginners run plan

[GoogleMe Graduate10 in reply to Bazza1234]

But Bazza, I'd baulk at walking 10K, still psyching myself up for that one, but have a good few 10k runs under my belt...