10k training plan in 3 weeks?

[Jonjo12354]

Hi

I have just been away on vaction for 2 weeks and now i need to get back running as i have my first ever 10k race in 3 weeks. Before going away, i was doing 2/3 5ks and one 10k per week running the 5ks in about 26mins and the 10k in 58mins. I had been running regularly for around 6months now.

My first run back today i set out for a 10k admittedly i know this was wrong and i could only manage 5.2miles and then had to stop. Ive never felt so unfit this was literally mu hardest run i could ever remember me doing!

Any tips or advice for the best way to regain fitness as before going away i was running 10k pretty easily. I also Crosstrain cycling 2/3 times per week too.

Also does anyone have specific workouts to do that will prepare me for a 10k race.

Thanks in advance.

[grumpyoldgirl]

You shouldn't have lost fitness in 2 weeks, I wouldn't worry. It probably just felt hard because you've had a break (and, maybe, actually enjoying yourself, eating and drinking, staying up late?

🍹💃🕺🍕🍧🍷🍻🍩🦉

Regroup, do some cardio or strength work on your non running days, remember your stretches, and keep to a 5k run this time! You'll be back to normal in a couple of days.

[a_in_gsr Graduate10]

I honestly wouldn't stress! If you've been running 10ks, you'll be able to do one in 3 weeks. Start with the distance you are comfortable with (5 miles), and then next week increase. It'll be fine!!

[SlowLoris]

Have you checked your pace? Could be that you set off a bit quicker this time. You've been running regular 10K's so you'll be fine on the day. Take it easy on the final week and pace yourself in the race.