View Full Version : 4 week 10K Training plan
Background: soon-to-be 40 year old male planning to run my
first 10K on 03-May. Started training for it in late
February and followed a training plan that advocated
building up stamina through alternating short runs with
breaks for walking and recovery, e.g. Run for 4 minutes,
walk for 2 equals 6 minutes by 5 repetitions. After 2 weeks
of this I did 'something' to my ankle so haven't felt able
to run for the last 2 weeks. Went out today and managed
10+2+8+2+6 (run 10, walk 2, run 8, etc.) Ankle feels OK
Challenge: 4 weeks to go to the 10Kand I'm way off the
training schedule,
i.e. I should be running for 30 minutes without a break at
this stage.
Question: Any advice for how I should schedule the next 4
weeks to be able to run 10K without a break. My goal for
this race is completion - I don't have a target time.
All advice appreciated.
You just need to steadily build up to longer times
(possibly by running at a slower pace). Don't make the
mistake of pushing too hard or you run the risk of not
being able to run at all. Be prepared to modify your goals
if necessary. If the 10K is the one in the Phoenix Park you
can expect hills. Building up from 10mins uninterrupted to
1 hour or so within 4 weeks is quite a goal already. Add in
the hills and it becomes a real challenge. You may need to
walk some of the race.
--
Colm
"feargalf" <feargalf@esatclear.ie> wrote in message
news:c4sdfl$ii2$1@dorito.esatclear.ie...
: Background: soon-to-be 40 year old male planning to run my
: first 10K on 03-May. Started training for it in late
: February and followed a training plan that advocated
: building up stamina through alternating short runs with
: breaks for walking and recovery, e.g. Run for 4 minutes,
: walk for 2 equals 6 minutes by 5 repetitions. After 2
: weeks of this I did 'something' to my ankle so haven't
: felt able to run for the last 2 weeks. Went out today and
: managed 10+2+8+2+6 (run 10, walk 2, run 8, etc.) Ankle
: feels OK
:
: Challenge: 4 weeks to go to the 10Kand I'm way off the
: training schedule,
: i.e. I should be running for 30 minutes without a break at
: this stage.
:
: Question: Any advice for how I should schedule the next 4
: weeks to be able to run 10K without a break. My goal for
: this race is completion - I don't have a target time.
:
: All advice appreciated.
:
:
Thanks Colm
Hills ? Now they tell me !
Walking some of the race is a possibility but I still choose
to see the glass as half-full.
"C.G." <baloney@yourwobblybitsmoosepucky.com> wrote in
message news:Cljcc.3407$qP2.10601@news.indigo.ie...
> You just need to steadily build up to longer times
> (possibly by running at
a slower pace). Don't
> make the mistake of pushing too hard or you run the risk
> of not being able
to run at all.
> Be prepared to modify your goals if necessary. If the 10K
> is the one in
the Phoenix Park you can
> expect hills. Building up from 10mins uninterrupted to 1
> hour or so within
4 weeks is quite a goal
> already. Add in the hills and it becomes a real challenge.
> You may need to
walk some of the race.
>
> --
> Colm
>
>
> "feargalf" <feargalf@esatclear.ie> wrote in message
news:c4sdfl$ii2$1@dorito.esatclear.ie...
> : Background: soon-to-be 40 year old male planning to run
> : my first 10K on 03-May. Started training for it in late
> : February and followed a training plan that advocated
> : building up stamina through alternating short runs
with
> : breaks for walking and recovery, e.g. Run for 4 minutes,
> : walk for 2
equals 6
> : minutes by 5 repetitions. After 2 weeks of this I did
> : 'something' to my ankle so haven't felt able to run for
> : the last 2 weeks. Went out today
and
> : managed 10+2+8+2+6 (run 10, walk 2, run 8, etc.) Ankle
> : feels OK
> :
> : Challenge: 4 weeks to go to the 10Kand I'm way off the
> : training
schedule,
> : i.e. I should be running for 30 minutes without a break
> : at this stage.
> :
> : Question: Any advice for how I should schedule the next
> : 4 weeks to be
able
> : to run 10K without a break. My goal for this race is
> : completion - I
don't
> : have a target time.
> :
> : All advice appreciated.
> :
> :
feargalf wrote:
> Background: soon-to-be 40 year old male planning to run my
> first 10K on 03-May. Started training for it in late
> February and followed a training plan that advocated
> building up stamina through alternating short runs with
> breaks for walking and recovery, e.g. Run for 4 minutes,
> walk for 2 equals 6 minutes by 5 repetitions. After 2
> weeks of this I did 'something' to my ankle so haven't
> felt able to run for the last 2 weeks. Went out today and
> managed 10+2+8+2+6 (run 10, walk 2, run 8, etc.) Ankle
> feels OK
>
> Challenge: 4 weeks to go to the 10Kand I'm way off the
> training schedule,
> i.e. I should be running for 30 minutes without a break at
> this stage.
>
> Question: Any advice for how I should schedule the next 4
> weeks to be able to run 10K without a break. My goal for
> this race is completion - I don't have a target time.
>
> All advice appreciated.
Let's look at the numbers (and I only have what you posted -
no prior background information). You didn't indicate if you
had any earlier running or fitness type background (like mt
biking, xc skiing, etc). You didn't indicate approximately
how far your present routine this gets you, but for a
starting point, I'm going to guess you may take about 1 hr
or so (give or take 10 min) for 10k. That means you're about
half way (maybe less) there for duration. You're recovering
from an injury that you seem to have gotten after only 2
wks. A general rule of thumb is to not increase your "long"
run or weekly duration (or mileage) more than 10% every
other week - on average. Generally people may taper a week
or so before a race, where they back off on the volume to
recover. This may or may not be needed in your case. Only
you know your recovery time.
That is, you'll end up short on distance / duration almost
any way you train using usual guidelines - which may or may
not be appropriate.
Is it only running that causes the problem? Can you walk
longer? Is the topography you're training on similar to
what the race will be - flat, hilly? (Hilly may take more
energy but more forgiving of muscle overuse.) Are you out
of breath when you take the walk break? If so, slowing down
the run portion to a conversational pace may make things go
more easily.
If 30 min run/walk (or walk only) is a challenge for you now
(not sure if it's aerobic conditioning or legs/feet being
tired), you might want to consider a 10k later (or maybe a
5k option if one is offered). Or if you can walk that
distance / duration, then just continue building the
run/walk as you've been doing (without the ankle injury),
and wing it on race day with that same ratio. But if you're
coming from a sedentary background with little other
activity, I'm not sure that's a good idea.
Note: the walk breaks provide a *lot* of recovery, so it's
possible you *might* be able to build a little faster
than a usual running program. BUT the fact that you
were injured within 2 wks of starting a run/walk
program is raising red flags in my eyes. But maybe
there's an explanation, like tripping on a curb or
going waay too fast for your level.
I would *NOT* try to make up the missed sessions in your
original plan. Just adjust your goals and perhaps walk more
of it than you had originally planned - at least to start,
and see how things feel. Or postpone. And if you have more
experience than what the post suggests, then you may want to
ignore comments.
Just my thoughts. Caveat: I have no 10k running race
experience (but have done longer duration multisport)
Good luck.
Dot
--
"Success is different things to different people" -Bernd
Heinrich in Racing the Antelope
> If 30 min run/walk (or walk only) is a challenge for you
> now (not sure if it's aerobic conditioning or legs/feet
> being tired), you might want to consider a 10k later (or
> maybe a 5k option if one is offered). Or if you can walk
> that distance / duration, then just continue building the
> run/walk as you've been doing (without the ankle injury),
> and wing it on race day with that same ratio. But if
> you're coming from a sedentary background with little
> other activity, I'm not sure that's a good idea.
> Note: the walk breaks provide a *lot* of recovery, so it's
> possible you *might* be able to build a little
> faster than a usual running program. BUT the fact
> that you were injured within 2 wks of starting a
> run/walk program is raising red flags in my eyes.
> But maybe there's an explanation, like tripping on a
> curb or going waay too fast for your
level.
Good points and well made.
Yes - am coming from a sedentary background. Ankle swelling
flared-up after 2 weeks so approach of running every other
day was, on reflection, for my state too aggressive. Next
run is planned for Thursday so will re-assess goals
afterwards.
"feargalf" <feargalf@esatclear.ie> wrote in message
news:c4sdfl$ii2$1@dorito.esatclear.ie...
> Background: soon-to-be 40 year old male planning to run my
> first 10K on 03-May. Started training for it in late
> February and followed a training plan that advocated
> building up stamina through alternating short runs
with
> breaks for walking and recovery, e.g. Run for 4 minutes,
> walk for 2 equals
6
> minutes by 5 repetitions. After 2 weeks of this I did
> 'something' to my ankle so haven't felt able to run for
> the last 2 weeks. Went out today and managed 10+2+8+2+6
> (run 10, walk 2, run 8, etc.) Ankle feels OK
>
> Challenge: 4 weeks to go to the 10Kand I'm way off the
> training schedule,
> i.e. I should be running for 30 minutes without a break at
> this stage.
>
> Question: Any advice for how I should schedule the next 4
> weeks to be able to run 10K without a break. My goal for
> this race is completion - I don't have a target time.
>
> All advice appreciated.
Don't bite off more than you can chew - your body told you
something, and you risk further injury by stepping up the
training. It's almost certain you will not be able to handle
it, based on what you've provided.
Revise the plan - sign up for a 5k and use the 10k as a
training run/walk... you may suprise yourself and run more
of it than you thought, perhaps all of it; provided you ease
up from here on in. Steady training always wins in the end.
cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."
"feargalf" <feargalf@esatclear.ie> wrote in message news:<c4sdfl$ii2$1@dorito.esatclear.ie>...
> Background: soon-to-be 40 year old male planning to run my
> first 10K on 03-May. Started training for it in late
> February and followed a training plan that advocated
> building up stamina through alternating short runs with
> breaks for walking and recovery, e.g. Run for 4 minutes,
> walk for 2 equals 6 minutes by 5 repetitions. After 2
> weeks of this I did 'something' to my ankle so haven't
> felt able to run for the last 2 weeks. Went out today and
> managed 10+2+8+2+6 (run 10, walk 2, run 8, etc.) Ankle
> feels OK
>
> Challenge: 4 weeks to go to the 10Kand I'm way off the
> training schedule,
> i.e. I should be running for 30 minutes without a break at
> this stage.
>
> Question: Any advice for how I should schedule the next 4
> weeks to be able to run 10K without a break. My goal for
> this race is completion - I don't have a target time.
>
> All advice appreciated.
Since I posted this query 4 weeks ago, I persevered with my
approach of putting as many miles on my legs as I could - 2
lunchtimes per week and a long run at the weekend. It went
less well than I had hoped for. My longest run had been 42
minutes and that was Sun 18-April. Last Wednesday was the
last preparation run before the 10K and that was an
uncomfortable 39 minutes. This morning I presented myself at
Donore Harriers AC to pick-up my race number and whiled away
the time until the race began at 11:00. I kept towards the
back and found a rhythm which soon had me passing others. On
the 'descent' of Khyber Road I was amused to see the runners
in front of me startled by the local herd of deer charging
across the race route. The long 'ascent' from Chapelizod
gate to Farmleigh was less taxing than I feared. Others
dropped their pace dramatically and there was an increase in
the number of walkers. My principal target for this race was
to run the whole 10K. It was at this point that I was most
at risk of stopping running as my subconscious tends to send
stop signals to my legs whenever an intermediate milestone
has been achieved. Today my focus was good and I was able to
sustain the running all the way to the end.
My first 10K. 4 weeks of preparation. 57m30s. Legs feel
like lead.
There is a 10 mile race in August which I may enter. If I do
that, or any other such event again, I am certain that I
will not compress it all into such a short period.
Well? How did it go?
--
Colm
"feargalf" <feargalf@esatclear.ie> wrote in message
news:c4sdfl$ii2$1@dorito.esatclear.ie...
> Background: soon-to-be 40 year old male planning to run my
> first 10K on 03-May.
You should be comfortable running for an hour- no
fatigue or pain.
In many areas of the USA there is a 10K almost every
weekend, so rushing it should not be an issue.
"TarfHead" <feargalf@hotmail.com> wrote in message
news:78b6bedb.0405031105.69b2955@posting.google.com...
> "feargalf" <feargalf@esatclear.ie> wrote in message
news:<c4sdfl$ii2$1@dorito.esatclear.ie>...
> > Background: soon-to-be 40 year old male planning to run
> > my first 10K on 03-May. Started training for it in late
> > February and followed a training plan that advocated
> > building up stamina through alternating short runs
with
> > breaks for walking and recovery, e.g. Run for 4 minutes,
> > walk for 2
equals 6
> > minutes by 5 repetitions. After 2 weeks of this I did
> > 'something' to my ankle so haven't felt able to run for
> > the last 2 weeks. Went out today
and
> > managed 10+2+8+2+6 (run 10, walk 2, run 8, etc.) Ankle
> > feels OK
> >
> > Challenge: 4 weeks to go to the 10Kand I'm way off the
> > training
schedule,
> > i.e. I should be running for 30 minutes without a break
> > at this stage.
> >
> > Question: Any advice for how I should schedule the next
> > 4 weeks to be
able
> > to run 10K without a break. My goal for this race is
> > completion - I
don't
> > have a target time.
> >
> > All advice appreciated.
>
> Since I posted this query 4 weeks ago, I persevered with
> my approach of putting as many miles on my legs as I could
> - 2 lunchtimes per week and a long run at the weekend. It
> went less well than I had hoped for. My longest run had
> been 42 minutes and that was Sun 18-April. Last Wednesday
> was the last preparation run before the 10K and that was
> an uncomfortable 39 minutes. This morning I presented
> myself at Donore Harriers AC to pick-up my race number and
> whiled away the time until the race began at 11:00. I kept
> towards the back and found a rhythm which soon had me
> passing others. On the 'descent' of Khyber Road I was
> amused to see the runners in front of me startled by the
> local herd of deer charging across the race route. The
> long 'ascent' from Chapelizod gate to Farmleigh was less
> taxing than I feared. Others dropped their pace
> dramatically and there was an increase in the number of
> walkers. My principal target for this race was to run the
> whole 10K. It was at this point that I was most at risk of
> stopping running as my subconscious tends to send stop
> signals to my legs whenever an intermediate milestone has
> been achieved. Today my focus was good and I was able to
> sustain the running all the way to the end.
>
> My first 10K. 4 weeks of preparation. 57m30s. Legs feel
> like lead.
>
> There is a 10 mile race in August which I may enter. If I
> do that, or any other such event again, I am certain that
> I will not compress it all into such a short period.
You're doing great!
Just keep running. By August you'll be *so* ready.
a.
Sorry. Didn't see your earlier post. Well done on the
finish. The 10 miler will be a doddle if you keep up
the training.
--
Colm
"Colm" <colmgall@gofree.indigo.ie> wrote in message news:c76aka$8uug$1@ID-182697.news.uni-
berlin.de...
: Well? How did it go?
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