running a 10k in october?

Question

any tips for building up distance - first time runner

Answer 1

10km is 6.25 miles

You can walk that in about 2 hours - any faster than that is good. So thats a basic level you want to be at. Now the running bit.

Start with a short distance, go out and back along the same route for a week or so untill you can run it comfortably at whatever speed you like (a mile for a complete beginner, 2 if yuo have run before)

Now, when you can do that comfortably, go half a mile further before you run back (3-5 mins further out then back), and so on.

Then just keep running as and when you get chance to go out. Chances are you wont win the race, but you will have a time then to beat for the next one you enter (I found them a bit addictive, the atmosphere and crowds and things)

Oh, last time, smile as you run!! it makes it better

Answer 2

HI im also doing 10k in october, in new zeland, should be fun, quater marathon, i havent run much before either, but i recently did a 5 k run and my training was running arround the block a few times!!lol i did it though, mind over matter n all that but currently ive decided that since im doing 10k i should be more serious, and im running 30mins, 3 times a week, one day pushing myself realy hard, other two paceing it for distance running, i cant tell u too much but im improveing in leaps and bounds doing this, i always finish with a sprint too... if u get stiches or cramps in ur side, lean into them and keep running, thats helped me alot, good luck!! just keep picturing yourself finishing, visualisation is realy awesome for breaking through the barrier / voice that says, "oh god ive got to stop!!" just think, naw ill keep going to (pick a point u can see) then when u get there think hey i didnt think i was gonna make it here and i did!! then next time u wanna stop, think naw i wanted to stop back there and i still did it!!

Answer 3

It is really impossible to give you a detailed answer without knowing your current fitness level.

As a general rule you should not increase the time you spend running by more than 10% each week. This is so you minimise the risk of injury. So for example if in week 1 you run for a total of 60mins, the second week you can increase this to 66mins and so on.

Also every, 3rd or 4th week (I prefer 4th) you should decrease the amount of time you spend running by about 30-40%. This gives your body chance to recover and become stronger.

The key is to progress gradually with running as it is an impact sport so it places a lot of stress on the body. To supplement your running you could do some cross training such as swimming or cycling as this will increase your fitness but does not put your body under so much stress.

Answer 4

Start by running 2 miles every other day. Take it steady at first and you will be amazed at how quickly you improve. After 6 weeks double the distance. 2 weeks before you do your 10k, have a crack at doing 6 miles. 10k is just .2 of a mile over 6 miles. Good luck.

Answer 5

have a look in Runners World. I used it a lot when I first started running. I think it 's more for the beginner. Great tips about all sorts of training

Answer 6

Yeah, but it's hard to give advice when you don't tell us where you are in your training now. If you've never run before, then don't do the 10K in October. You have other milestones to achieve before a 10K.

Good Luck

Answer 7

Run a mile for 5 days and on the 6th run 2. Rest the 7th.
Slowly increase it to 3 miles and 6.

Answer 8

The Wake Up Sheeple above is impersonating me. The sad f*ck seems to think it's clever to impersonate me, The Happy Murcia, Miss Principles and others. He's a head case.

Answer 9

everybody is different, you will know your own limits, don't run till it hurts, it stops being fun then," NO PAIN NO GAIN " rubbish, take it easy, don't forget your liquids, I find water the best, and you will remember you big day, Good luck and enjoy

Answer 10

Long time since I ran anywhere lol
But I wanted to wish you good luck and say well done.