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I want to start training for a 10 mile run that will happen in May of next year. Right now I'm running about 2.5 miles on the treadmill every other day at about 10 minute miles, I know, not that good right now. Can anyone recommend a good training regimen/schedule that will help me succeed in running the 10 miles? thanks

2007-12-10 06:53:58 · 4 answers · asked by njy 3 in Sports Running

4 answers

You need to start running farther and more often.
If you want to race and be competitive in a 10 mile race then you should be running at least 5 miles 3 days each week and up to 10 miles once or twice.

Since you have been running about 2 1/2 miles every other day you will need to gradually increase your mileage over the next 2 to 3 months.

Begin running 3 miles and increase your days to 5 or 6 each week.
Just running 10 miles is do able if you can average 3 to 4 miles per day for 2 months before the race.

Limit your increase in mileage to 25% each month.

2007-12-10 07:05:38 · answer #1 · answered by lestermount 7 · 2 0

Your first 2 replies are very good ones, so I'll try to complement, not replace what they have to offer.

First, keep in mind that there is a BIG difference in running on a treadmill and running in the real world.

Second, there is a BIG difference in running 2.5 and running 10. The effort increases and the risk of injury or illness increases exponentially.

Thirdly, you have to put in the miles to make the distance. An old rule of thumb is that you can run 3 times your AVERAGE DAILY MILEAGE. That means you have to average 3.3 miles per day, or 23.3 miles per week.

So the bottom line includes: Get outside and get a plan. The only plan advice I can offer is to run 30% of your total weekly mileage 1 day, 20% on 2 days a week, and 10% on 3 days. Take 1 day off.

During June, you should be running 7-8 miles on your long weekly run.

Good Luck

2007-12-10 09:45:11 · answer #2 · answered by snvffy 7 · 0 0

If its for charity and you a young lightweight female you should not struggle at all doing ten miles. Start with a couple of miles and work your way up from there. I would suggest every two weeks upping your distance by a mile. It will require you going out a minimum of 3/4 times a week. Once you can do six miles you will find the leap to ten very easy. The success of running is more in the mind. Look at others fat old folk that run marathons, thats not done on fitness but by self belief and determination. If you think it will be too far it will be. If you think it won't it won't. At 17st I was running 30 plus miles, and if a fat bloke can do it so can you love.

2016-05-22 21:34:36 · answer #3 · answered by Anonymous · 0 0

First, there are various websites and books that can help you out.

Second, you just need to gradually build up to that distance, or beyond. Vary your distances and speeds. I hope that you will do some of your practice outside in the real world.

2007-12-10 07:00:22 · answer #4 · answered by hottotrot1_usa 7 · 1 0

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