Can you help me run a 10k race?

[cadno]

I need help to train for a 10k race I am signed up for. I'm worried about how slow I am (12 minutes a mile) even though stamina is good ( can run for 45 mins). Do you have any ideas, experiences or training tips that could help me do a 10k in about an hour?

[helcl Graduate]

how long do you have? as in when is the race

[cadno Graduate]

The big one ( when I'm running with colleagues) isn't until September but I want to know I can do it by July really so that I can just get fitter and stronger- heck I'm sure I can find a 10k in July if I try

[Bradman Graduate]

If you want to be able to run faster over longer distances, you need to do some speed work. Have a look at the NHS Couch to 5k+ speed podcast for starters: nhs.uk/Tools/Pages/Couch-to...

The My Asics app (app.myasics.com/#landing-page) should be able to help you devise a specific program that will include speed work as well as endurance running to get you to your target. If you want to get to a sub 60 minute 10k, you'll need to get down to 9:50 minute miles.

Good luck!

[Moosetgoose Graduate in reply to Bradman]

just wanted to hop in and say thanks for this, I went on my asics website and now have a great training programme for my half marathon in September. thank you

[misswobble Graduate]

I followed a 10 k running programme which I downloaded from the girl who has a blog about The Fat Girls Guide to Running. Her name is Claire and she has an online blog. It's good! Her little kindle booklet is very good too

I also downloaded, from here, the Sami Murphy Bridge to 10 k podcasts and I ran all those. That's a five week course of podcasts which gets you from 5 to 10 k.

Having done those I'm now training for 10 miles. That's a 12 week training programme, so you should have ample time to train for 10 k if it's not til Sepember. Good luck with it!

[ajwyld Graduate]

The bupa site also has some training programmes for 10k, including some for people targetting particular times. I seem to recall that they suggest you should work up to doing 5k in 40 minutes before starting.

[carole01 Graduate]

Running 10k in an hour is ambitious but doable. You say you can run 45 mins? brilliant! thats your start. Try one long run a week increasing your times from 45 mins upwards ( time equals increasing distances) then do the speed podcasts 2 or 3 times a week too. If you can, try also to complete at least one of your speed podcasts with a 5k finish (150 bpm). This really helps with speed and stamina. Alternating your regime like will give you strength, motivation and the stamina. you will knocking out those 10ks in no time at all! This is my routine, I didn't run until january and my last run on Monday was 17.5k and I hope to be at half marathon level by July. Good luck

[shivashinn Graduate]

Maybe this could help you.

It's a podcast by samantha murphy

healthunlocked.com/couchto5...

Bridge to 10K

W1 - run 10 min, walk 1 min...4 times

W2 - run 15 min, walk 1 min...3 times

W3 - run 17 min, walk 1 min....3 times

W4 - run 18 min, walk 1 min....3 times

W5 - day 1 - run 22 min, walk 1....2 times.

W5 - day 2 - run 25 min, walk 1....2 times

W5 - day 3 - run 30 min, walk 1....2 times

W6 - run 60 min All with a 5 min warmup/cooldown

[IannodaTruffe Mentor]

I have just signed up for my first 10k race on the 18th of May. I know that I can run 10k in under an hour on the sort of terrain that the race is run on, but it has focused me on my preparation. With little time left, I have adapted the last three weeks of the free sub 55 minute 10k plan that is available from Runkeeper ( they also do one for sub 60 minutes). These plans normally last about 12 weeks, so if you start now you should be fine. You will have to register on the Runkeeper site or download the free app to access them.

Good luck.

[SimonM]

Hi cadno

some great already given but here are some I found worked from experience

1 definitely combine a few sessions of speed running each week. So run shorter distances with bursts of speed eg 500m jog, 500 m run for 5 km

2 do some leg strengthening exercises to make your leg and core muscles stronger and more effecient

3 have a read up chi running its weird at first but really improves speed

4 sounds odd but I went to a sports physio for a back issue which turned out to be a problem with tight hips. After 3 weeks of hip and pelvis physio and stretching I knocked off 1min /km. I know I couldn't believe either. And all with no more effort than usual.

Good luck with it

[ju-ju- Graduate]

There are lots of programmes about, but I have found Laura's speed the best ( I do it about twice a week, and do it twice on a 10k) , going from a 10k in 1 hour 4 mins to now a 10k in 57 mins