Training program for Running 5k, 10k, and eventually 10 mile run?

Question

Does anyone out there have a good training program for eventually running a 10 mile race in August. A little about myself:
-I am a 25 year old, 200lb., male
-I am not built to be a runner, I am pretty top heavy from lifting weights the past 5-6 years and not training my legs as much as I should.
-3 summers ago I completed 6, 5k road races with my best time being 22:14
- I have tried to make up my own little training programs the past few summers but always end up getting really bad shin splints, and minor knee aches every once in awhile
- Right now I can barely run a mile and a half without stopping. I have put on about 5-7 pounds over the last 3 months due to a high ankle sprain suffered playing football, and am just overall out of shape

I need program that will gradually work me into shape and allow me to run in this 10 mile race that caps off the summer. Any help is greatly appreciated.

Answer 1

I am the same weight as you and also kind of top-heavy in the chest and shoulders. To save some wear on your joints, try not to run more than twice per week. Instead opt for biking, and fast walks with ankle-weights sometimes. Such cross-training builds up your leg muscles to handle runs better while not killing your joints.

When you do run, vary your speed throughout your work-out. Do a slow jog for a while, then speed up for a short distance, back to a jog, then once in a while sprint like a cheetah for a hundred feet or so. Mixing it up like this over the course of a few miles does great things for the body (keeps it from getting in a rut).

Do whole-body stretching exercises every day.

Get good running shoes, and use them only for running.

Answer 2

First of all, 22:14 is a very respectable 5k run time. I trained for a half-marathon last winter and had the same trouble. The MOST important thing is getting the right shoes! I went to a shoe specialist who measured my instep and arches and suggested shoes that worked great for me. I didn't develop any more chin splints or knee pain after that. It's a little pricey but in the end it's very worth it. I started training by doing walk/runs where I would walk parts and run parts based on how I felt. I never pushed myself too hard. I did walk/runs 3-4 times a week and varied the length. Start with a 2 mile walk/run. The next time out do 3 miles, than go back to 2.5 miles. As you get in better shape, you'll find yourself running more than walking. Good luck!

Answer 3

22:14? i can beat that and ur twice as old as i am lol jk....if you want to get in shape..you need to run almost every day and in crease the distance little by little to get better