Can this be done in 4 weeks??

I'm about to start week 8, but I'm really keen to do the Great Scottish Run 10k in 4 weeks. I trained hard 4 years ago & did it, and it felt incredible. I got a time of 59:02 after training for 4 months, starting from complete beginner. I'm now 48, had stopped running altogether after rupturing disc in my back, but was dying to try again. The C25k has gone well so far, no failed runs, but just some hard ones!

My question is, is it possible to ramp up to 10k from just under 4K at the moment? The race is 4 weeks tomorrow. Am I just plain crazy???

Thanks, and sorry for only loitering on here and not previously posting!!


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11 Replies

  • That's a huge jump Susan and to anyone who's just started running for the first time I'd say don't even think about it. You have run before so on one hand that's going to be beneficial but on the other hand, it was four years ago and you've had an injury. Only you can make the decision but if you are in this running lark for the long term then it's best to skip this one and build up again more slowly.

  • You could probably run walk it. Anyone can walk 10k - but you won't be anywhere near 59 mins. It's really your decision, but don't push yourself too hard or you risk injury.

  • My own experience says it's quite tight timing but you could do it as long as you aren't experiencing niggles and injuries at the moment.

    I graduated 8th April, ran 7k on 28th April and ran 10k on 4th May (9 other 5k runs in between. It wasn't pretty or fast but it was a non-stop run)

    Maybe try and go out this week and gently/carefully extend a run to say 45 minutes and see how it feels and how far you cover to gauge things.

    You would be able to at least run the first 5k and then 'at worst' run/walk the rest, I guess it just depends on if you are chasing a time or if it would mentally set you back coming in slower than your last time. You do also have to consider the result of picking up an injury but arguably that can happen on any run.

    Lots of talk around that if you can physically manage 5k then your body is already capable of doing 10k, just got to get your mind set on board too ;)

  • Well done jt24, that's great progress!

  • As you're more than doubling your distance, I'd suggest that it'd be rather optimistic of you to expect a time similar to that in 2012.

    Granted, through a mixture of walking and running, you'd no doubt be able to complete the distance, but the time posted would disappoint you. Instead, work upon increasing distance and fitness over the next few months, choosing to enter events and races in early 2017.

  • I'm definitely not a fast or efficient Runner so don't really know much about the whole training thing. However - I did the US version of C25K and it pushes harder than the UK one - we do it in 8 weeks and the stages are a bit longer and the walk breaks a bit shorter and the 'Qualifying' run is 35 minutes.

    I just signed up for the continuation on to 10K and it is a Five Week programme which would make me think the UK one is probably six or seven?

    I definitely don't expect to be doing 10K in five weeks or anything like it - but then again I never thought I would get past Week Three of C25K when I started.

    I guess what I'm saying is there is no harm in going for it if you are careful not to do yourself an injury that might sideline you for a longer time than you would find acceptable.

    Best wishes for you :)

  • Thank you all! I think you're all saying what I am thinking! I hadn't really targeted a time which matched my previous time, but maybe if I came in much above it I would be disappointed.

    I'm just kicking myself (gently - don't want any injuries!!) that I didn't start a month or 2 earlier.

    I did wk 7, run 3 yesterday but I might break the routine and go out for a longer, slower run today. Might even persuade my hubby to come out & join me in his bike to keep me going.

    Thanks for all your input!

  • I think you could do it , if you start going to 5 k now , and add on a Km every week if you feel ok, even if you are managing 7 or 8 k you will manage the extra with race day enthusiasm! And as long as you don't push for your previous time you can have a few walk breaks if needed. Good luck!

  • I think you could do it, but as someone once said that just because you "could" doesn't mean you "should". Or words to that effect.

    The big danger is overdoing things and getting yourself injured and having another setback.

    There are plenty of events out there. Is there one nearer the end of the year that you could aim for instead?

  • As others have said it is certainly possible, but whether it is wise or not is another question. I have just checked my own records and see that I completed my first 10k just over four weeks after graduating from C25k. However, I suffered from lower back pain for several months after increasing my distances so rapidly and it took many months of core strengthening exercises before I was comfortable.

    Well, you can get from 3x5k per week to 2x5k plus 1x10k in four weeks using the 10% rule, but I would recommend plenty of core strength exercise to avoid damage, especially after your back injury and for the new graduate would normally say consolidate your 5ks for a few weeks before moving on to 10k. Caution is better than the IC.......says the voice of experience.

    Listen to your body and be prepared to bale out should it get too much.

    Good luck.

  • Thank you, you're probably right, I'm just gutted I won't be taking part this year. It's such a thrill to run through my beautiful city amongst incredible cheering crowds. It's my own fault, I should have started much sooner. Maybe I'll just go and cheer on all the runners instead!!

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