After completing C25K in May 2021 it was always a goal to complete a 10k and before my 40th birthday later this year. I managed to achieve this yesterday with a time of 64mins.
I have been building up to this slowly after have two ankle injury’s last year one straight after the other ankle healed.
My real inspiration was signing up to Race for life 10k race in June. This would not be possibly though without the c25k program and support on here.
What I would like to ask is what other people have done or would do up to the race on the 11th June. I try and run 3 times a week but just wondering how far to run each week between now and then? I also do some of the strength and flex ability exercises in between. It’s quite hard to fit in whist working part time and being a mum of three. I would really like to improve my time to around 60 mins if I could. I did do the 10 k run on a empty stomach first thing in the morning and a kfc the night before so hoping to improve my nutrition and that might help improve my time.
Thanks for any help or support in advance.
Written by
Saz17103
Graduate
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The important thing to remember is that you will develop most effectively if you spend at least 75% of your running time at an easy conversational pace. So don't push too hard, as that is when injuries occur.
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As far as your race in June is concerned you have great advice already from IannodaTruffe
Mixing your runs up is a great way to develop your aerobic base and a 3 run pattern is a great way to do that .
So maybe 1x steady 5k, 1x 3 or 3.5k done as a Fartlek or interval run and one longer easy paced run stretching your distance on this one ideally by no more than 10% of your previous week's total distance .
And as already mentioned , taking this beyond 10k before your race day .
P S
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I'd echo what IannodaTruffe and Instructor57 have said. Try to keep getting out three times a week; mixing up some shorter, faster runs with some longer, slower ones. If you can extend the long run by maybe 5 minutes or 500m a couple of times between now and event day, that will help as 10k then (both physically and psychologically) becomes inside your range rather than the limit of your range.
Incidentally, the same gradual increase approach is what got me from 10k to 10 miles and then, ultimately to HM; you just need to build incrementally in a similar way that C25K got you to 30 mins, and whatever plan you subsequently followed got you to 10k.
My own approach is to, for events up to HM (I don't run events beyond that) is to train to event distance plus 20% for 5k/10k and plus 10% for HM. That way I know I've got enough distance in the legs for the event, with room to spare (which can be a bonus if, come the event, you find yourself running into a stiff headwind).
Incidentally, well done on 64 mins for your first 10k; that is an absolutely cracking time. I don't know the aspect of your event, and obviously the weather on the day can have an impact, but with the magic of race-day energy to give you an extra spring, don't be surprised if you post nearer the hour mark and (if the heavens align, possibly dip just under the 60). Race day can do amazing things.
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