Hi MP, good luck with the 10km. Amazing how we all go from couch to taking part in 'proper' running events, isn't it?
You'll be fine for your 10km race and it is all about confidence now. Another longer run before next Sunday will cement the fact that you can run 10km, and when you take part in the event you can go a little faster & know that you will finish.
Offset against that is the risk that you'll hurt yourself in the preparation.
Why not prepare like this:
Fri - 3.5km fast
Sun - 10km slow
Tue - 5km easy
Thurs - 3.5km easy
Sun - race day (fast??)
Please tell us how you get on, and we'll all await a glorious race report!
I think Marky's plan looks good - it's worth tapering off a little during the week before your race, so you could even make Thursday's run slightly shorter - say 2.5 or 3k. Definitely make it an easy one.
You've done your training now and you want your body to "over-correct" and be really raring to go by race day.
Either way you'll be fine. The excitement of the race will carry you to the end. If you want to keep it easy, but still add some distance why don't you do one longer run-walk session to 9 or 10k? The walking bits will keep it easier on your joints but the distance will give you that extra boost of confidence.
Thanks runswithdogs. I am almost walking pace anyway. When I did 8k the other day my pace was about 9/10mins per k But, yes, I may walk a bit on my long run this weekend. Thanks
when i did my first 10k race i think i did a medium 7k on the tues, a shorter around 3/4k on the thursday, and then rest til the sunday.... if you have a week til the race then maybe doing a longer one this weekend will give you confidence for the day! but we KNOW you can do it! have fun, you'll be great !
That sounds about right to me. I've done several 10k races now and that's exactly how I prepare for them. In fact, it's my regular routine these days with the long run at the weekend. Some very important things for the day itself, and these have all been said before, but they genuinely do make good sense. Hydrate slowly and often before the race, don't start at the front (unless you're going to go under 32 minutes!) I've seen some nasty falls happen when ordinary mortals like me try and start with the gazelles and take it easy at the start. Of course we all go off too fast at the start, but the day i get that one right will be a red letter day!
I think you're going to love it. It's a great test, pushing you and rewarding you at the same time without taking too much out of your body. One last thing, if it's a multi lap race, then I always make a point of thanking all the marshals on the last tour. They really do appreciate it and I appreciate them looking out for me too.
I did my first 10k last Sunday. In the weeks before I had managed 2 10k runs,so knew I could do the distance but in the final week I just did two 5ks on Tues and Thurs and a little walking on the Friday. My main focus on those shorter runs (who would ever have thought I'd call 5k short ) was on running at a steady pace without trying to run too fast and getting too much out if breath. That worked for me and I did the 10k at a fairly consistent speed and it actually felt easier than the parkrun the previous weekend.
So I would say do one more long slow run this weekend and then take it easy next week to make sure your legs are well rested. Hope all goes well and you have a great time.
It is too late for this event but if you do any more there are a wealth of free training plans available on the internet. Try typing Bupa training plans into Google. I am following their beginner's half marathon plan in preparation for a half marathon in October but they have a beginner's 10 k plan too. All of the major charities have these sorts of training plans too. I was looking at a plan the other day from the British Heart Foundation for example. Anyway good luck with the run.
Is it the Leeds 10k you're doing? I am! It will be my second 10k and I was definitely more prepared for my first. I have two targets:
1) Get to the end
2) Don't die!
So far these two goals have seen me right. Not coming last is a bonus, but I don't think there's much chance of me beating my May 10k time. Don't think I was made for summer running!
Everyone says the atmosphere at the larger races like Leeds 10k is amazing, so that will help us through. Good luck!
Its really real and getting more and more exciting isnt it ? You will be absolutely fine , I promise xxx
I am doing Park Run tomorrow and then will probably do a 5k on Tuesday at the club, then will slot in a 3k or so on Thursday/Friday. I darednt do much more at this stage as I have a record of getting crocked if I do too much
Hey Chrissy. Didn't run yesterday as felt wiped out so am up early this morning going to try & do 5k before taking my car for its mot.
Will do a short run Thurs probably.
My Achilles on my left foot feels quite tight so going to have to stretch it well before I go out today.
It's soooo exciting!!!! Am thinking of signing up for Aintree 10k at end of Sept. There's also Great Birmingham run in Oct (13miles). Would love to do that but might be a bit too much of a big ask??!!! Xxx
Hi Charlotte, did you manage to do your run ? Hope it went well xxx
Its really weird how we seem to get all these niggly little injuries before races isn't it ? I wonder if its related to us being a bit anxious , or I might possibly be way off the mark , I don't know
When you have done your Run on Sunday, I bet you anything that you will sign up for those 2 runs you mentioned . Its like you want to get out there and do it all again, and having another run to focus on is brilliant ! xxx
Running Club is fab ! Oh you really must come down, maybe after your 10k ? Debbie the leader is brilliant, she is a Level 3 coach ( that means she's qualified to coach Mo Farah if she wanted ) I am running with her for the time being and with another girl who started a week after me . When she thinks we are capable she will move us into another group who are faster and run a longer distance , so there is no chance at this stage of doing too much or going at a pace that is too fast for us xxx
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