Training for a 10k run - ADVICE PLEASE!!!

I

irishguy

0
I'm 22y/o, 160lbs, 5ft 9 and am totally new to running (literally like 2 weeks!). I have set myself the goal of running a 10k run (6.2 miles) for charity in about 4-6 months time.

I run 3 times a week and lift 3 other times a week and am in okay shape - I used to play a LOT of soccer! When I run, I do just over 2 miles slowly and it takes about 20 minutes. I could do it faster, but I don't want to strain myself this early on!

Can someone give me advice about building up my distances over time to get to the 10k mark? Has anyone else run one of these races before? I'm really enjoying running and I've got myself a nice pair of trainers and a heart rate monitor.

Anything would be great!
 
Just keep training, streching before and after, and your body will deffinately by 3 months time be ready for that run. But a tip for being able to do the run easier would be to take a banana or two with you, trust me, they help! It's got something to do with the high amount of potasium and fructose in 'em.

Good luck
 
I don't have alot of adivse as I have only been running for about 6 weeks, but I also plan to run in a 10 K. I have gradually increased my distance and plan to work a little on speed next. I am up to a comfortable 5 mile run that averages 10 minutes a mile. My method has been to simply add distance every week. Best of luck to you.
 
The best advice I can give is to buy a really good pair of running shoes.
Make sure your diet as good. You shoudl try your best to acctually put on weight. If your putting on weight then you know that your doing the best you can to give ur muscles what they need.


you can change the days this is just an example.

week1
Monday -- Tuesday -- Weds -- Thurs -- Fri -- Sat -- Sun
3-5k ------- Off ---- HITT ---- 3k ---- off --- 6k --- off
keep this the same every week but build up your distance on Saturday till ur at 10k 2-3 weeks before the race.
you must align this so that your race is on The saturday.

Do this for many weeks and your body will addapt to the disstances and be ready for the day.
 
Last edited:
a tip is to only increase by 20% max per week or you might get injuries, and make sure u dont over or under pronate that can give you injuries and very important: remeber to stretch otherwise u feck yourself over

i run 10 km every other day, i started slowly with 5 km then build up speed, when i felt 5 km wasnt really bad i started adding 20%

ps: make sure u run on hilly terrain nothing sucks as much as track running only
 
Running Man said:
i run 10 km every other day
Click to expand...

Jesus....

I envy you. One day I will be that good. I'm currently running 5km every other day. Takes me about 28 minutes. I'm improving though!

I only run on roads because a treadmill is boring and a track isn't much better!
 
You must log in or register to reply here.
Back
Top