Hi all. Hoping for some advice from more experienced runners. I graduated Couch to 5k last November and have been plodding along running for 30-35 minutes 3 times a week since. I did a 5k race for life in May and it really helped having something to aim for. I've signed up for a 10k which is on August 19 and I really don't feel ready! I can manage to run about 35 minutes but I find it exhausting and my legs are so tired. Heat isn't helping. I was doing the Active 5k to 10k plan but after 2 weeks I went on holiday then was ill and have struggled with it. I should be on week 6 by now but only on week 4.
I really want my first 10k to be a positive experience and I know now I won't be able to run it all. Anyone got any advice on training plans for the next 3 weeks to up my stamina? Should I increase the time of my runs by a couple of minutes each time? Anyone ever tried the walk/run method rather than just walking when they're knackered! Thank you in advance, sorry this was so long!
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Ali79
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Thank you all for taking the time to reply, really appreciate it. I probably am over thinking it!! I'll try Ju-ju's plan for a couple of weeks, will see how I get on. And if I'm struggling on the day will try a planned walk/run. Should add my average pace is about 8mins a kilometre so not that fast!
This is what I meant by slow down. My average pace at present for 10km is 9ish min per km, sometimes slower depending on how steep the hills are. If i went faster I would be knackered, but at that pace or a bit slower I could run all day. If you slow your pace so that you aren't tiring yourself, you will be able to run further and your pace will gradually improve anyway. And, as others have said, walk sometimes if you need to, lots of people do. You will get round the course one way or another, so don't worry x
I know this is supposed to be a supportive site, but a note of caution - that's a helluva big step up in 3 weeks. Average pace 8' per k, so 1 hr 20 minimum running all the way - and you're only lasting around 35 mins (say 4k) at the moment? Discretion might just be the better part of valour here …….
I guess it depends heavily on the nature of the race, which at the start is likely to pull you along a bit quicker than you might intend anyway. If there are lots of people doing it as a big challenge fun run, it'll be fine and you'll probably surprise yourself by how well you do. But if it's primarily something serious, it might not be the positive experience you're looking for.
Whatever you decide to do, best of luck with your running now, in 3 weeks, and in the future
Thanks for your reply. I know I'm slow and am unlikely to be able to run the entire 10k which is why I was asking for advice on walk/run plans. It's a fun community race with a few thousand people taking part so hopefully I'll enjoy it even if I haven't been able to train and be as fit as I hoped I'd be at this stage.
Google ‘jeffing’ or Jeff Galloway for some of the thinking behind walk/running longer distances. Might be a more structured way of setting up for your 10k. Good luck!
The only race you are having is with yourself. Slow and steady always wins the day, and if you do a slow jog with steady walks you will be surprised at how soon the event will be over. Go slow right from the very beginning though! If you haven’t already done so it might be worth going for a 10k walk once a week though so you have an idea of the distance involved. I like to know that I can at least walk the distance before I try to run it! But that could just be me!!
Ooo I'm doing this too 😀 I've not done it before but I hear it's pretty flat, so it's just a case of keeping going! It seems a nice local event, there don't seem to be any cut off times or a sweeper bus or anything like that so you can relax knowing you can do it at any pace you fancy. Jeffing is a great idea if you're not sure you will be able to run the whole thing as having a bit of structure can really help motivate you. When I did the Edinburgh 10K there were definitely a lot of people doing walk/run intervals. But on the day you can bet you'll get carried along with the others a bit and you'll be surprised how well you do! You'll have a great day, no matter how you choose to tackle the run, the atmosphere is always so exciting ☺️
I was surprised when my running group said its sometimes better to walk a little then run rather than keeping on running. Slow and steady but allow yourself to walk for a bit. I find if I stop completely it's harder to get going again so prefer to walk briskly.
Thought I might give an update since I got such lovely supportive advice when I posted. The race was today and it was brilliant. I've been increasing my distance over the last few weeks and did 7k which helped my confidence a lot. I walked a couple of hundred yards twice during the race to give my legs a rest but managed it in about 1hr 15 which I'm pretty chuffed with! Thank you again for your support and kind words, I'm off to google my next race!
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