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Author 10k Run
Ben J
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Registered: 31st Jan 05
Location: Cheshire
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19th Mar 09 at 14:31   View User's Profile U2U Member Reply With Quote
I've got 2 months to train for the Manchester 10k run for charity. I don't go to the gym or run at all, although i'm in half decent shape due to my job.

I want to try and run it in a decent time and not drag myself round or look stupid. I'd love to run it under an hour.

Any hints/tips or training ideas?






[Edited on 19-03-2009 by Ben J]
BluKoo
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Registered: 8th Apr 02
Location: Stonehaven (Scotland)
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19th Mar 09 at 14:37   View User's Profile U2U Member Reply With Quote
Start jogging?
Ben J
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Registered: 31st Jan 05
Location: Cheshire
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19th Mar 09 at 14:39   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by BluKoo
Start jogging?


Starting tomorrow

I meant like training plans etc
Leighton
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Registered: 21st Feb 01
Location: Liverpool
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19th Mar 09 at 14:44   View Garage View User's Profile U2U Member Reply With Quote
Its more than 10K from chester to Manchester
Ben J
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Registered: 31st Jan 05
Location: Cheshire
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19th Mar 09 at 15:45   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Leighton
Its more than 10K from chester to Manchester




Whats Chester got to do with it?

[Edited on 19-03-2009 by Ben J]
IvIarkgraham
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Registered: 27th Mar 04
Location: Ellesmere Port, Cheshire
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19th Mar 09 at 15:49   View Garage View User's Profile U2U Member Reply With Quote
its 6.2 miles
a_j_mair
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Registered: 23rd Jan 04
Location: Scotland
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19th Mar 09 at 15:55   View User's Profile U2U Member Reply With Quote
10k isnt to far if you are in decent shape 2 months training should see you under an hour without any hassle

I am out of shape and have an office job dont go to gym etc

I ran the edinburgh marathon last year and the first 10k took me 1hr 10mins so you should be good

Start jogging short distances 1 or 2k to start maybe twice a week and a long walk once a week and build it up from that
Ben J
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Registered: 31st Jan 05
Location: Cheshire
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19th Mar 09 at 15:55   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by IvIarkgraham
its 6.2 miles


Yep I know.
IvIarkgraham
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Registered: 27th Mar 04
Location: Ellesmere Port, Cheshire
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19th Mar 09 at 15:56   View Garage View User's Profile U2U Member Reply With Quote
i'd suggest building yourself up to about 12k

then that way you are capable of easily doing 10k
Ben J
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Registered: 31st Jan 05
Location: Cheshire
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19th Mar 09 at 16:00   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by a_j_mair
10k isnt to far if you are in decent shape 2 months training should see you under an hour without any hassle

I am out of shape and have an office job dont go to gym etc

I ran the edinburgh marathon last year and the first 10k took me 1hr 10mins so you should be good

Start jogging short distances 1 or 2k to start maybe twice a week and a long walk once a week and build it up from that



Cheers mate. I've got a 1.5 mile circuit route sorted so i'm going to use that to kick off with and build up the laps.
IvIarkgraham
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Registered: 27th Mar 04
Location: Ellesmere Port, Cheshire
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19th Mar 09 at 16:01   View Garage View User's Profile U2U Member Reply With Quote
dont do laps of the same route

it will become boring

plan out different routes
Thomas
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Registered: 19th Mar 09
Location: Stratford Upon Avon
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19th Mar 09 at 19:07   View User's Profile U2U Member Reply With Quote
start eating a healthy diet and start running small distances then build up to running long distances, i run for an athletics club if you need any hints just let me know
Paul_J
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Registered: 6th Jun 02
Location: London
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19th Mar 09 at 21:19   View User's Profile U2U Member Reply With Quote
I did 52 minutes I think when I did one a few years ago... Problem was I trained on tarmac / tread mills and 3/4 of the actual 10k run was through muddy forrests and paths so knackered me far more. I had a few min rest about half way through

I keep meaning to do another, as it really got me disciplined in training for it.
Paul_J
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Registered: 6th Jun 02
Location: London
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19th Mar 09 at 21:23   View User's Profile U2U Member Reply With Quote
Also just a tip, but helped with me was... Running in 'efforts'.

It basically gets your overall pace higher...

If you just slog at a slow pace constantly for 1 hr you're body doesn't really improve too much, so you'll find more or less you'll slog just as slow / as hard next time.

However, if you do short 'efforts' it actually helps push the body and grow muscles / get the body used to it.

Basically, you run at the pace you want to do the whole race at for about 1 minute, then you jog at a slower pace for about 2 minutes (allowing you to recover from the fast pace), then you run again at the fast ideal pace again for 1 minute, then back down to slow jog for 2 mins etc... Repeat the whole way (5k-10k or whatever)

Do this for a while till it becomes too easy, then run at 'ideal' pace for longer...

So do 2 mins full fast pace and only 2 mins jogging slow...

etc. So eventually you'll end up being able to run the whole thing at your ideal pace with no rests.
MarkM
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Registered: 11th Apr 01
Location: Liverpool
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19th Mar 09 at 21:46   View User's Profile U2U Member Reply With Quote
Paul J - Thats HIIT
Tom G
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Registered: 4th Aug 08
Location: Cheshire
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19th Mar 09 at 21:56   View User's Profile U2U Member Reply With Quote
isnt that called summit like fartlek??
Aaron
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Registered: 9th Aug 04
Location: Cottingham, East Riding
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19th Mar 09 at 22:01   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Tom_Glover
isnt that called summit like fartlek??


Fart
Paul_J
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Registered: 6th Jun 02
Location: London
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19th Mar 09 at 22:50   View User's Profile U2U Member Reply With Quote
I think different people call it different things. It may be HIIT - but each time you run hard was refered to as a 'effort' by the guy teaching me.
Tom G
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Registered: 4th Aug 08
Location: Cheshire
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19th Mar 09 at 23:14   View User's Profile U2U Member Reply With Quote
Yer just at shool we was taught it as that, swedish for speed play

 
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