Back to basics...

[PotterBook]

Hi everyone, I'm a graduate who has fallen into running on occasion, if I'm lucky. The winter months have caused me to drag my sorry bum. I have a 5K race scheduled for May 14th and then a 10K race that I really want to do on June 18th. Right now, I can't run more than 10 minutes without needing to walk. So I've decided to back up to week 3, Run 1, and try to re-train/re-condition myself step by step. When I did the program the last time, it was all treadmill at a max of 5.0 mph (average 4.6). This time, I'd like to train at 6.0 mph so I can gain some speed and hopefully set a new PR for the 5K in May. I'm hoping that by doing this, I will be able to get 10K ready in 10 weeks. Any words of encouragement and advice are appreciated. Especially for the 10K... that seems like a dream oh so far away right now.

[Davoda Graduate10]

You've given yourself quite a challenge - you will know whether it's doable or not

Perhaps try something like the Myasics plan to help you prepare for it? It will give you a good schedule that you can use with C25K, and let you see what you need to be doing.

[Irishprincess Graduate10]

What was the furthest distance you ran previously? You've been running for a year so you've got some mileage under your belt. Rather than worry about whether you can do the 10K in time I would focus on getting to a good 7 or 8K because if you make that distance before race day then you'll definitely run for 10K on the day.

As Davoda says, download a MyAsics plan and see what they come up for you. If you think it's do'able then go for it.

[Anniemurph Graduate10]

Did you do all the C25K on the treadmill before? Have you run outside at all? I have to be dragged kicking and screaming onto a treadmill but from what others have said they find it very different when they do get outside so perhaps you could do some runs outside as well so that the race itself isn't a surprise. Do you know anything about the course? Is it flat (or that dreadful word 'undulating'), off-road, laps? I wouldn't worry too much about your pace at the moment, but I agree with Davoda and IP - download a plan such as myAsics and start from there. Good luck!