How can I get fit enough to run 10km in 6 weeks time?
My “friend” has put our names down to run 10km for Cancer Research on the 7th of October, and I’m panicking slightly about how I am going to get fit enough to manage that in the short amount of time we have left!
I’m reasonably fit at the moment; I go to the gym 3 times a week and go rowing as well but running is not a strong point!
Does anyone have any training regimes that I could follow? Or hints and tips for the actual day of the run?!
Any help much appreciated!
August 7th, 2010 at 8:04 pm
Run every day for like as much as you could run. I usually run 1 mile every day and u get tired less and less everytime!
August 7th, 2010 at 8:30 pm
go0o0 tothe gyyyymmmm
August 7th, 2010 at 9:05 pm
drink lots of water
August 7th, 2010 at 10:04 pm
I run cross country, so here are some good, hard workouts for you to try
1.) Do a long, easy run (30-60 minutes). Try running hills too
2.) Go to the track and run quarters (1/4 mile) hard, then 1 min. easy repeatedly (4-8 reps)
3.) Similar to # 2, but mile repeats (1-4)
Be sure to stretch and recover properly after each workout, and also be sure to take it easy at the start (good luck!)
August 7th, 2010 at 10:40 pm
If running isn’t a strong point and a 10k is in 6 weeks, there’s no way you will be able to keep up with others that have trained far longer. Unless you attend the gym every day for at least 4-6 hours, that’s your safest bet. But, if you get in better shape by running 3-4 miles each day then that’ll help a lot. Just don’t give up on your runs, keep the paces moderate, and throw in some gym routines to help strengthen leg muscles.
STAY HYDRATED. Even if you aren’t thirsty, get used to flushing out muscle toxins with good ol’ H2O daily. Cut out pop/soda/candy for 6 weeks, too. And the day before (preferrably the night before), eat a high-carb dish. Pasta, lasagna, casseroles, etc. will do you wonders the next day/morning to keep a good energized run working.
During the run, keep some jelly beans with you (there are special jelly beans) to help give you a glucose boost.
August 7th, 2010 at 10:44 pm
Run…. Recover…. Run… Recover… Run…. Recover… Run… Recover… Run… Recover… Run… Recover… Run Farther… Recover…. Run Farther….. Recover…. etc…. WELL! Get to it and hurry!
August 7th, 2010 at 10:49 pm
Steroids might work-
But ,of course, they don’t work for everyone
I think you shouldn’t be too tough on yourself before the race, drink plenty of water and the night before your race, have a spag-bol with extra pasta. In the morning, have egg and bacon, and before the race have sweets, or a mars bar or a red bull or sherbert. That’s around about the same amount of energy you could get from steriods or maybe even ecstasy.
August 7th, 2010 at 11:17 pm
You have almost 2 months so you need to start now. Begin doing a slow run/walk routine. Try to do 2 miles 5 days per week. Run easy, slow enough so that you can talk, when you need to walk, then walk until you can run again. After a month of this you can begin doing 3 miles per day at least 5 or 6 days per week. After 2 more weeks begin doing a longer day of 4 to 5 miles 2 days per week. If you can run the 5 mile days you can run the entire 10K race. It is important to rest one day per week, usually after the long day. Remember that you can finish the 10K by doing the run/walk program, it is not necessary to run the entire distance. It is important to finish and you will still be ahead of many of the other runners. Drink plenty of water and cool down and stretch easy after each run.
August 7th, 2010 at 11:51 pm
6 weeks may be tough , try the last 6 weeks of Hal Hiddons 8 week 10k plan , if you have a base level of fitness you should be ok
http://www.halhigdon.com/10ktraining/10knovice.htm
good luck
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