General Question

SuperMouse's avatar

I need advice about training for a 10K.

Asked by SuperMouse (30788points) May 18th, 2009

I have resolved to run a 10K that is coming up in September. I want to train correctly and work my way up to the mileage. Does anyone know of any programs or have any suggestions along those lines? I am not a sedentary person, but I am also not in the best of shape, plus I am 43 years old so I know how important it is to do this right in order to make it happen while avoiding injury. Any advice would be much appreciated.

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12 Answers

FrankHebusSmith's avatar

Pay someone to chase you around with a knife…. cuz that’s the only reason you should be running anywhere close to that much.

SuperMouse's avatar

@westy81585 see, the reason I decided to do this is because I can’t afford to join a gym. I’m thinking it would be nearly as costly to hire someone to chase me with a knife.

Ivan's avatar

Well then just find some random guy with a knife and taunt him.

robmandu's avatar

Let me google that for you. ツ

That said, I’ve always taken a laid-back approach… namely, run increasingly longer distance over time in a stair-step staggered approach. (1 mi, twice/week, 2 weeks, then 2 mi, twice/week, 3 weeks, etc.) Find your own pace.

A trainer (or training plan) can get you there faster and help with maintaining accountability. But if you’re up to disciplining yourself, you can do it.

Fred931's avatar

Do you have a local hospital? Mine has a Wellness Center that you can simply apply for and use all the gym equipment. They’ll even evaluate what kind of workout would suit you best. Best of all, it’s FREE.

SuperMouse's avatar

@robmandu I had planned to google it, I figured I would tap the collective to see if anyone had any real life experience they could share. Thanks for the link and the advice.

rooeytoo's avatar

www.runnersworld.com

has lots of training programs for all types of runs and lots of great info. Also and I love this site, there is one called www.mapmyrun.com, you can use google earth in it and calculate the exact mileage of your routes.

Good luck and just remember, run your own race, do not try to keep up with the front runners at the start, just run your pace. I am 64 and like the tortoise in all races, I am steady and consistent but I always get there in the end!

gymnastchick729's avatar

all this talk about knives… gosh. seriously people, although its important to train for this race, its only like 6 and a half miles. i cant give you any numbers, but you want your last run before your race to be 2 weeks beforehand. by that time you should have already ran more than the actual mileage of the race and your runs have been decreasingly less. its great that you committed yourself do doing this. good luck!!

chyna's avatar

@SuperMouse Congratulations on this great endeavor. I ran a 3K without training 2 years ago at 49. It made me extremely paranoid that the ambulance was following me. Yes, that does tell you I was in last place in the over 40’s. But I finished and I was proud of myself. (I got roped in when the woman who was supposed to run didn’t show up, I wasn’t being totally delusional thinking I could run without training.)

justwannaknow's avatar

It is only 6 miles so it should not be to bad. Just start off easy and increase on a daily basis and before you know it you will be in a real marathon.

La_chica_gomela's avatar

@rooeytoo gives great advice with runnersworld.com. I spend a lot of time there. Specifically, I recommend using their SmartCoach and Training Calculator tools. They can help you make a day-to-day running plan really easily and quickly. Of course you’ll end up modifying it slightly, but after just a few clicks, it’ll spits one out that’s pretty damn good, considering how ridiculously simple it is to make. And of course it’s free.

bright_eyes00's avatar

The only advice I can offer is to make sure you intake a lot of water to keep yourself hydrated. Its getting warmer and all and if you are training outside you’ll do a lot of damage if you dont take care of your body. Increase your carb intake too so you have the energy to run. But make sure you’re intaking good carbs. Runnersworld.com is a great source. I used to read the magazine. I have never ran a 10K but I do run often. Be good to your body and it’ll get you through. Good luck and way to go! Its awesome that you’ve decided to do this. :)

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