Entered my first 10k, my own plan of action. suggestions welcome.

[mixindave]

Hi peeps. just a quick one. i got just under 6 weeks before the teespride 10k(middlesbrough) ive done a few 10k practice runs , slow pace(about an hour for me) mostly and have come up with my own plan. think this will work well? cheers

TUESDAY 30 minutes easy or cross training

(cycling etc)

THURSDAY 30 minutes tempo with warm up and cool down

SATURDAY speed 30mins (parkrun) (warm up, cool cown)

SUNDAY slow recovery run up to 10k

[IannodaTruffe Graduate10]

I personally would not follow the Saturday speed run with the longest run of the week, even if you call it your long slow recovery run. Better to space the most demanding runs, especially if you are running consecutive days.

You are making great progress, Dave, but you are still a new runner. I know you are young, but I have read that you should run regularly for a year (arbitrary, I know) before you run on consecutive days and then the golden rule is never follow a hard run with a hard run.

I don't want to become a scaremonger, but you put me in mind of this post, which I have kept as a reminder. healthunlocked.com/couchto5....

Be careful. The IC is frustrating and demotivating.

Edit: have reposted link.

[Irishprincess Graduate10]

I agree with the wisdom of IT but the rest of your plan sounds good. You could vary it more by swapping one of the shorter runs with intervals and if your race course has hills then incorporate a few hills in your training too.

I assume you know about the 10% rule? (Don't increase your weekly total mileage more than 10%) . It's also a good idea to reduce or maintain weekly mileage every three weeks or so.

Keep taking your rest days, keep stretching every day and not just after each run and cross train on rest days.

But enjoy the training and the race 🙂

[Tomas Graduate10]

I'm gonna no to be the odd one out. I think 4 runs per week is ok, and I think hard after hard MIGHT BE ok if there's a recovery day in between. But I think the ratio between gentle (90 minutes) and hard (60 minutes) puts you at risk of injury, and would suggest that out of your total volume (150 minutes) you should probably only do 30 minutes hard, but do make the hard HARD. Also, make sure the non hard runs are really gentle, you don't want the middle ground that is too hard to recover while also be too gentle to improve.

At the end of the day, all the advice is opinions and only you can feel when your body tells you that enough is enough. Listen to it 😉

[mixindave Graduate10]

what you you guys suggest with me still being a noob swap tuesday and thursday? i always do saturday as my parkrun PB pace cheers