10k in September Panicking!

[Mummytotwo]

Hi

I ran the Preston 10K last year and finished in just under 54mins which I wasx very pleased with However, since the winter and time constraints mean I have only been running 5/6k. Now I am struggling to make it passed 7K! Any tips?

[Bazza1234 Graduate]

Hmm -- September is 6 weeks away and your body already knows what it is like to run 10K's in under an hour. I think you have plenty of time to pick it up again.

[runningnearbeirut Graduate]

If you're struggling to run more than 7k, chances are you're pushing yourself to go too fast. I'd suggest trying to go at a pace of a minute to a minute and a half SLOWER per km than your target pace when you run. After you've settled into your pace, try talking while you're going along - if you can't, then slow down more. Have 2 shorter runs in a week, with some fast intervals in one of them and one longer run on a day when you can make time. Try to run 6km in that this week, and increase by 0.5km per week. You don't say whether the 10k is at the beginning or end of September. If it's the end of Sept, you've got lots of time and can even have an easy "taper" week before the big day. If it's the beginning, then you might have to assume adrenaline and pride will get you round (which I'm sure it will), or you might need to do some bigger increases, like from 8 to 9km rather than just 0.5km per week.

Don't worry about how fast/slow your "easy" pace is, just be kind to yourself, especially if it's hot when you're running. It's great having a target to aim for, and I'm sure you'll be fine.

[Mummytotwo Graduate in reply to runningnearbeirut]

The race is on 7th September. I think you are right about pace. I run at about 5mins a km. I find it difficult to slow down for some reason.

[runningnearbeirut Graduate in reply to Mummytotwo]

Wow, you do run fast!!

Maybe try finding some nice relaxing music or listening to something spoken rather than your normal music which keeps you going so fast.

I got endomondo to make me a training programme to prepare for a park run, and that's where I got this thing of running slower from. It really did take some work to slow down enough, and I got to the point of wondering if I'd ever actually be able to run at my "normal" pace again, but it worked!

[Mummytotwo Graduate in reply to runningnearbeirut]

Thanks, I will definitely try it

[Mummytotwo Graduate]

Took your advice runningnearbeirut. 7.8k in 40 mins