best running shoes 10k image
pinkypig94
I am running a 10k on Thanksgiving, November 24th, but am a little out of shape, please help me create a training schedule!
Answer
Not much time left, but something can still be done. By today you have 5 and half weeks to go. The basic idea is to gradually increase both quantity and quality of training, except for the last week before the race, when you need to rest a bit too.
The core of the training week could look like this:
MON hard session e.g. 6-8x1km or 5x1.5km or 4x2km at the pace you expect to run the race - with about 2min break between the intervals. It is very hard, so I would start with 5 or 6x1km (or even 10x500m) the first week (and also a bit slower pace) and add a bit every week
WED short hills (run up, walk down - develops leg power and may help you in the finish of the race) like 10-15x100-150m hill - not too steep but not too easy either. Run them fast, but not 100%. Pause between individual hills is just the walk back down and then run again.
FRI or SAT long run - very important to build some endurance. Time spent running continuously is more important than pace or distance on this day. Start depending on your current abilities (e.g. 40 min) and add 5-10 min every week (ideally get to 1 hour continuous running). Keep in mind that your 10k race will take at least 40-45 min (unless you're from Kenya).
These three sessions are the core. Ideally you will also run an easy run (like 30 min very relaxed pace) on the remaining days. You can substitute these with cycling or swimming or other aerobic activities you like (it's good to also do other things besides running to prevent injuries).
About 2 weeks before the race day you should be doing the hardest trainings. In the last 4-5 days before the race don't push it too hard and relax. You may run something like 2x1km (yes, so little) race pace for warm-up 2 or 3 days before the race.
Other notes:
- If your current shape is very bad, you can start with run+walk sessions, e.g. run 3min, walk 2min, run 3min, walk 2min and so on... the running here is very slow, not like the interval session of course.
- Make a trip to mountains or some nice area and walk for several hours - this builds up your general endurance and in case of hills and mountains also leg power.
- Be very careful not to overtrain. Don't do 2 or more hard days in a row if you're not experienced runner. 1 day hard and then at least 1 day easy. That's why I've written MON, WED, FRI - of course select the days as you need, but no 2 adjacent hard days.
- Make sure you have good shoes. You don't want to ruin your feet.
- Enough sleep, eating well and all these obvious things.
- Limit beer and other alcohol.
Additional resources:
letsrun.com - a wonderful forum, my favourite running website, includes some posts by coaches of world class runners
Or google Arthur Lydiard or Renato Canova
Feel free to email me if you need more info
Enjoy the running and good luck for the race
Not much time left, but something can still be done. By today you have 5 and half weeks to go. The basic idea is to gradually increase both quantity and quality of training, except for the last week before the race, when you need to rest a bit too.
The core of the training week could look like this:
MON hard session e.g. 6-8x1km or 5x1.5km or 4x2km at the pace you expect to run the race - with about 2min break between the intervals. It is very hard, so I would start with 5 or 6x1km (or even 10x500m) the first week (and also a bit slower pace) and add a bit every week
WED short hills (run up, walk down - develops leg power and may help you in the finish of the race) like 10-15x100-150m hill - not too steep but not too easy either. Run them fast, but not 100%. Pause between individual hills is just the walk back down and then run again.
FRI or SAT long run - very important to build some endurance. Time spent running continuously is more important than pace or distance on this day. Start depending on your current abilities (e.g. 40 min) and add 5-10 min every week (ideally get to 1 hour continuous running). Keep in mind that your 10k race will take at least 40-45 min (unless you're from Kenya).
These three sessions are the core. Ideally you will also run an easy run (like 30 min very relaxed pace) on the remaining days. You can substitute these with cycling or swimming or other aerobic activities you like (it's good to also do other things besides running to prevent injuries).
About 2 weeks before the race day you should be doing the hardest trainings. In the last 4-5 days before the race don't push it too hard and relax. You may run something like 2x1km (yes, so little) race pace for warm-up 2 or 3 days before the race.
Other notes:
- If your current shape is very bad, you can start with run+walk sessions, e.g. run 3min, walk 2min, run 3min, walk 2min and so on... the running here is very slow, not like the interval session of course.
- Make a trip to mountains or some nice area and walk for several hours - this builds up your general endurance and in case of hills and mountains also leg power.
- Be very careful not to overtrain. Don't do 2 or more hard days in a row if you're not experienced runner. 1 day hard and then at least 1 day easy. That's why I've written MON, WED, FRI - of course select the days as you need, but no 2 adjacent hard days.
- Make sure you have good shoes. You don't want to ruin your feet.
- Enough sleep, eating well and all these obvious things.
- Limit beer and other alcohol.
Additional resources:
letsrun.com - a wonderful forum, my favourite running website, includes some posts by coaches of world class runners
Or google Arthur Lydiard or Renato Canova
Feel free to email me if you need more info
Enjoy the running and good luck for the race
What are a good pair of running shoes?
Matt
I'm gonna try to run a 10K and the shoes I've got now don't seem to have much support. Running on a tread mill is ok but on pavement is tough. I'm 6'3" about 205lbs. 34 years old. Thanks
Answer
Try Vibram Shoes. Also look into your posture when your running... Are you a heel-toe runner?
I used to run heel-toe and got nowhere in my running. In the process i messed up my knee and i was told i would never run again because of arthritis and the way my knee was sliding across my bones. I changed my form to mid/front foot landing and my knee pain hasn't bothered me, also i have more energy and can run further. With no support shoes you are forcing your body into a more natural form and the running is more fluid.
http://vimeo.com/12551218
The video will help you ... its what got me into this form of running. & vibram shoes are a God-sent for me. I also run only on pavement ( i cant run inside lol )
Also i have ran in "supportive shoes", arch supportive shoes, shoes with special gel inserts, the shoes with the air and gel support at the heel, shoes for overpronation and underpronation, custom made and fitted shoes ext.... NOTHING HELPED; but my Vibram's :]
Try Vibram Shoes. Also look into your posture when your running... Are you a heel-toe runner?
I used to run heel-toe and got nowhere in my running. In the process i messed up my knee and i was told i would never run again because of arthritis and the way my knee was sliding across my bones. I changed my form to mid/front foot landing and my knee pain hasn't bothered me, also i have more energy and can run further. With no support shoes you are forcing your body into a more natural form and the running is more fluid.
http://vimeo.com/12551218
The video will help you ... its what got me into this form of running. & vibram shoes are a God-sent for me. I also run only on pavement ( i cant run inside lol )
Also i have ran in "supportive shoes", arch supportive shoes, shoes with special gel inserts, the shoes with the air and gel support at the heel, shoes for overpronation and underpronation, custom made and fitted shoes ext.... NOTHING HELPED; but my Vibram's :]
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Title Post: What is a good running plan to train for a 10k?
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