I'm beginning to run longer now and getting into pre-preparation for my first 10k race in early July.
During C25k, I so benefitted from the advice and wisdom of those who had travelled this path before me.
So, I open this question up to the floor... what don't I know about running (or preparing to run) 10k-15k? (Think pacing, nutrition, hydration, clothing, what time to arrive, warm-up... anything really).
Any and every contribution most welcomed!
Ps - the picture is from the warm-up of this morning's run... 10 points if you know where.
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Pianism
Graduate10
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You are very lucky to have such a nice place near to where you live either to walk or run, a bit like to where I live as well, I can go walks, runs or bike runs off road as well.
Yes, I am very lucky indeed... there are several nice cycle-ways and country parks within quite a short distance of my home. And, of course, the Peak District is just a short drive away for both walking and running.
Speaking from very recent experience - yesterday - my advice to you is to work on strengthening your legs even more than you think necessary.
Yesterday at the Bristol 10k, I had plenty of puff all the way round, but my legs gradually slowed on me! They had enough for a sprint finish and I got my PB, but it would have been so much easier if they hadn’t turned to jelly in the latter stages of the race. Squat time I think!
Just an observation, and your legs might already be honed to perfection, but I thought I’d mention it! 😀
Nothing about me is toned to perfection!! But I have been doing calf lifts and squats to increase strength. I'm also going to try to get up to about 14k comfortably a few weeks before and then run very little the week before so I've got fresh legs. What else would you recommend in the strengthening arena?
Yes, good point. The routes I run on don't really have hills - perhaps that is intentional - but there's no shortage around here. Do you recommend specific hill reps or just incorporating them into your route?
The best way is to find a steep hill or even steps.. you want to be running uphill for about 50-100 metres. Run up it and walk/jog down. Start with 5 try and work up to 10. Your legs will tremble at the end of this, but it doesn't exhaust you. This really improves strength. Take your time, take some water. It doesn't take long but it's a great workout. I actually enjoy it.
I know exactly the hill I need... I walk back up it from my river run so I'll have a go at some reps this week. Come to think of it, I'm sure I've seen other people doing exactly that there...
Thanks so much for this. I’ve just signed up for the Beachy Head 10k (East Sussex). At this moment the first hill looks like it goes on for 2k at 80 degree angle! Slight exaggeration but boy it’s steep. This article will be really useful. Happy running!
If Katnap didn’t know where it was I haven’t a hope!!
Tbh I do/wear/warm up very little differently than from 5k except run slower. I do more stretches when I get home and there’s more need of an immediate shower!! I listen to Mark Kermode & Simon Mayo’s podcast as it lasts a good 2 hours and sees me right through to those stretches & shower. I can’t recommend JuJu’s plan enough though and maybe a little spreadsheet to help you along the way to tick off 😉
Thank you. Yes, I do like a spreadsheet, in case you hadn't noticed. I'm very proud to say that my spreadsheet has no red on it since I started running at the turn of the year (red would be "can't be bothered"... injured or unwell is amber).
I'm loosely following Ju-Ju's 10k plan though will have to slow down a bit as I want my first 10k to be in June along Blackpool front...
I might start podcasts... just need to find out how to have a podcast plus music...
I just downloaded a lovely spreadsheet today (not allowed to concentrate for long enough to make my own in our household!), and I’m beginning to see why you love them so much for training. Good idea for a flat first 10k with lots of distractions, hope it’s not windy!
You could probably do podcast and music on Spotify as I’d have thought you’d be able make a combined playlist? Haven’t tried it myself but it must be possible?
Old railway... so I’m thinking it’s the Marple to Macc route in the linear park... forget it’s real name.
Above 10k you’re probably gonna need to carry water especially as the weather warms up... apart from that I don’t know anything that you don’t... but I look forward to discovering it.
For what it’s worth, I can tell you a few things I learned moving from 10k to 15k, and up to 21-30km more regularly. When I moved from 5k I crashed at 7km because I was pushing too hard. That wall seems to occur at every major distance change for me anyway. Easing off on the pace helped get much more distance in. The pace came back later on with weekly training on hills and intervals (fast and slow sessions) As for fuelling, everyone seems different. I would say to experiment with some hydration and gels or snacks that work for you well before your race so you are not surprised with any stomach issues. Weather and layers also require some experimentation. On cooler days they say to dress to be cool at the start as you will heat up as you run. I stay a bit cooler than most so I usually have more layers than the folks I run with. Hope this helps a little. Best of luck with the rest of your training!
Quick question Decker . Do you do hill training and intervals each week or alternate? I haven't inputted for my newest myAsics HM training plan but am going to put hills and intervals in if they aren't there (they weren't in my last plan but I was just trying to reach the distance). I'm hoping to do a shorter timed run mid week with intervals, a second run on the mountain bike course with great undulating and banked hills that are totally runable (and a blast to run!). I'm thinking this run will be tempo runs or will be used for different type of hill repeats (the article Hidden mentioned above gave me some ideas) and my long run at the lake running the trails (so more hills but hikeable more than runnable). This run will be run at an easy pace with powerhiking when needed. I just wasn't sure if hills and intervals was a good idea each week or if it was better to alternate. But whatever you're doing is working - you've gotten quick and are running some awesome distances! (Sorry to hijack the post Pianism)
We do our hills or intervals on Wed of each week. Its mostly intervals TBH, which entail a park path loop or high school track and running a fast side/lap, slow side etc, anywhere from 5-10 sets. The hills are a mixed bag, sometimes it is a neighbourhood hill, up and down a number of times. Last week was the dreaded 16 hill run, with 3 big hills and one big staircase in the nearby parkland with 4 passes up and down each and runs between them. That almost did me in. Your planned routes sound awesome and really fun!
Thank you both. No apology necessary SaskAlliecat - this is all good stuff and it's very useful to know how people more experienced than me approach their training.
Thank you - all very useful stuff. I recently invested in a few bits and pieces in prep for running longer... some lighter weight tee shirts and a running belt to sort out the hydration. I feel warmer rather than colder so haven't really needed layers yet... will wait until autumn (no idea what size I'll be then, but hopefully substantially smaller).
I think you are dead right about pacing. I bought a Garmin when I graduated from C25k and that really helps. I spent several weeks just running and having the Garmin read out my pace every k and also every 5 minutes, which helped me understand my starting point. I'm not very good at pacing at parkrun... I tend to go off too fast at the start and then slow down. But I've noticed I'm better at that with my long runs as I'm more conscious to limit myself to a very light jog at the start. Didn't hit the same 7k barrier as you but I have no doubt that one will appear. At least now I'll know it's not just me and try your method of working through it.
I try to use my Garmin to pace too, sometimes it can be difficult as it tries to deal with my undulating pace but I found recently if I keep an eye on my cadence it helps to level things out and the cadence tends to update quicker on the watch than pace does so you don't get the massive fluctuations.
Hi a colleague of mine training for a marathon used to do a compass run for her long ones. E.g. a 14k run would be 2.5km out then back in a northerly direction from her house (So 5k), 2km out and back easterly, 1.5k oab southerly and 1k oab westerly hope that makes sense.
It enabled her to run further without having to find a long route.
Take a look at the posts on the HU marathon and race forum. Lots of people post detailed race reports which will give you a great insight into how to be prepared for raceday - timings, bags, loos etc. If you add your race to the pinned event post you'll get a shoutout and lots of support before your race too 🙂. There's lots of chat re fuelling too. Good luck.
When I started trying to get up to 10k I picked a route with a number of "breakouts" that allowed me to alter the distance depending upon how I feel.
More recently I have been doing what I call Hobbit runs "there and back again". I find this helps me mentally as I know I am nearing the turn around point or I venture a bit further on the same route each time.
I find my running style results in a very high calorie/km count (around 100/km) compared with some other runners so have resorted to using gels to keep me going on my longer runs, over 10k - this seems to have given me enough energy boost to keep me going longer at a higher pace. There seems to be a lot of views on fuelling and the general consensus was to see what works for you - gels/snacks etc.
Thank you. Yes, all my runs so far have been out and back - a function of not particularly liking road running and having some lovely long cycle routes on my doorstep.
I don't seem to need fuel at all - my latest run was 8k on a completely empty stomach (i.e. no food for about 18 hours) and I wasn't lacking at the end at all. However, I do want to start taking some dried fruit with me just in case it happens and I have a crash.
Unlike many others, i need to fuel for further than 8k. Im slow so it takes me a while to run 10k! I like to use dates, raisins are also naturally good. I make up a drink from a shot of pure orange juice, filled up with water and a pinch of salt. Start fueling earlier than when you feel you need it.... little and often. Enjoy!
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10k recovery run in the bag
My run to Drumpellier and a 10k pb😁🏃♀️🦢🦢
NRC ‘Another 10K Run’
A wet run... oh and I ran my first 10k 😀😀
10k run with new Garmin
