So many articles on 10K training - which to believe?

[Linda L.]

Hi guys and gals - any possibility of a regular fitness
runner - usually 4 miles max to think about doing a 10K on
July 4th? Yes, I can do research on the net and find about
50 ways to train but....

Anyway, I know it's 3 weeks away but as the brochure said
"the course is flat, shady, & fast". What more could I ask
for? Thanks all - Linda

PS: Who was wondering about PC Coach? I found some training
software for my PDA that I love. It's more of a log vs.
a training program but to be honest, you can read a book
for that and then record your stats in this program.
Called MySportTraining from www.handango.com. Works for
several PDA platforms. Cheap too.

[Donovan Rebbech]

On 2004-06-09, Linda L. <abbeyainsley@comcast.net> wrote:
> Hi guys and gals - any possibility of a regular fitness
> runner - usually 4 miles max to think about doing a 10K on
> July 4th?

Sure.

> Yes, I can do research on the net and find about 50 ways
> to train but....

It's too late to do much training anyway. Try getting in a 5
mile run as soon as possible.

> Anyway, I know it's 3 weeks away but as the brochure said
> "the course is flat, shady, & fast". What more could I
> ask for?

You could ask for 60 degrees or less !

No 10k course will truly be "fast" in summer. If the
temperature is more than a few degrees above 60 (as it
almost certainly will be), you should expect to be slow. One
rule of thumb is a second per mile per degree above 60. Of
course there is individual variation, but be warned that
this is not an exaggeration, and most runners (even fairly
competitive runners) really do slow down that much.

So go out at a very easy pace, and just aim to finish in
one piece.

Good luck,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

[Onemarathon]

In article <NpednccdSo5Ww1rd4p2dnA@comcast.com>,
"Linda L." <abbeyainsley@comcast.net> wrote:

> Hi guys and gals - any possibility of a regular fitness
> runner - usually 4 miles max to think about doing a 10K on
> July 4th? Yes, I can do research on the net and find about
> 50 ways to train but....
>
> Anyway, I know it's 3 weeks away but as the brochure said
> "the course is flat, shady, & fast". What more could I ask
> for? Thanks all - Linda
>
> PS: Who was wondering about PC Coach? I found some
> training software for my PDA that I love. It's more of
> a log vs. a training program but to be honest, you can
> read a book for that and then record your stats in
> this program. Called MySportTraining from
> www.handango.com. Works for several PDA platforms.
> Cheap too.
>
>

yeah, go for it. you're only 2 miles away from the distance
right now. just build up your distance to the 10k. bump it
up a mile each week, getting the body used to the increased
distance. it doesn't have to be fancy training for you to
finish the race. good thing it's a flat course... you won't
have hills to contend with that way.

have you done a race before? if not, just read up a bit
online and ask stuff here for the details so you know about
race etiquette and procedures.

racing is a blast... hope you enjoy it as much as i do. best
of luck training for the race.

Cam

[Sam]

I say if you can run 4 miles now, you can run 6.2. Just need
to pace accordingly.

As for the ways to train for a 10K, find a program that
looks do-able and follow it. Do not mix and match programs
until you have a lot more experience.

"Linda L." <abbeyainsley@comcast.net> wrote in message
news:NpednccdSo5Ww1rd4p2dnA@comcast.com...
> Hi guys and gals - any possibility of a regular fitness
> runner - usually 4 miles max to think about doing a 10K on
> July 4th? Yes, I can do research
on
> the net and find about 50 ways to train but....
>
> Anyway, I know it's 3 weeks away but as the brochure said
> "the course is flat, shady, & fast". What more could I ask
> for? Thanks all - Linda
>
> PS: Who was wondering about PC Coach? I found some
> training software for
my
> PDA that I love. It's more of a log vs. a training program
> but to be honest, you can read a book for that and then
> record your stats in this program. Called MySportTraining
> from www.handango.com. Works for several PDA platforms.
> Cheap too.

[Amh]

"Linda L." <abbeyainsley@comcast.net> wrote in message news:<NpednccdSo5Ww1rd4p2dnA@comcast.com>...
> Hi guys and gals - any possibility of a regular fitness
> runner - usually 4 miles max to think about doing a 10K on
> July 4th? Yes, I can do research on the net and find about
> 50 ways to train but....
>
> Anyway, I know it's 3 weeks away but as the brochure said
> "the course is flat, shady, & fast". What more could I ask
> for? Thanks all - Linda

Two more miles should not be a problem for you. Each week
from now until the race add a mile to one or two runs that
you do in the week. As long as 5 doesn't feel uncomfortable
then progress to 6 the following week.

As with any increase in distance be careful of over
training. You are placing additional stress on your body. If
you feel any aches and pains that are out of the ordinary
then back off.

It is really too late to follow any program and since you
are at 4 miles you're own plan is working quite well. No
need for any other.

If you have a need for speed. I say resist it. But if you
can't on some of your shorter 4 mile runs pick up your pace
for 2 maybe 3 blocks and recover for another 2 or 3 blocks.
Or if you don't live in a city like I do. Pick up the pace
for 2 or 3 minutes and recover for 2 or 3 minutes. Any speed
training you do between now and then is only going to have a
small affect on your overall fitness.

Hope this helps, Andy

>
> PS: Who was wondering about PC Coach? I found some
> training software for my PDA that I love. It's more of
> a log vs. a training program but to be honest, you can
> read a book for that and then record your stats in
> this program. Called MySportTraining from
> www.handango.com. Works for several PDA platforms.
> Cheap too.

[Bj]

The first 10k I did, I just went out & DID IT. I saw the
listing in the weekend activities section of the paper,
called for directions, & just went out there. "Pre-
planning" was maybe a couple of days -- i.e. I didn't run
the day before.

I'd been used to running 4-1/2 miles or so 2-3x/week anyway
without any problem or wiping out, I figured that I could do
6 and if necessary just slow down at the end.

Turned out just fine, & in a time that surprised me. It was
also fun. bj