10k training plan

Christo · 27 Apr 2007 at 00:20

I am running the British 10k Run on 1st July, I ran this last year (In 30 degree heat!) and it was fantastic. However since then I have done pretty much no form of exercise so am starting off slowly. I ran it in an hour last year, which was pretty poor I know, but I had only trained for 3 weeks and this time I intend to clock a decent time. (Around the 40-45 minute mark.)

So I was wondering if any of the runner on here could let me know if my training plan looks ok? I will try to stick to it but I am sure I will have to change it as I go on but does it seem realistic?

I did a similar training plan last time - up to the 3 week point - ie I could run about 1/2 hour without stopping.

(The Stretch & strength means some pressups/situps and rest basically).
(And the numbers are minutes without stopping!)

ps - and a quick side question - were I to do pressups/situps/pull ups during that period and I ate correctly would it give much benefit 'muscle wise'. Its just more conveinient/cheaper than joining a gym and isnt my main objective(but would be nice of course)

April 23 mon 5
24 tues 8
25 weds Stretch & strength
26 thurs 10
27 fri 12
28 sat Stretch & strength
29 sun 14
30 mon 16
May 1 tue Stretch & strength
2 wed 18
3 thu 20
4 fri 22
5 sat Stretch & strength
6 sun Away
7 mon 24
8 tue 26
9 wed Stretch & strength
10 thu 28
11 fri 30
12 sat Stretch & strength
13 sun Easy 30
14 mon Interval 20
15 tue Stretch & strength
16 wed Easy 32
17 thu Interval 22
18 fri Stretch & strength
19 sat Easy 34
20 sun Interval 24
21 mon Stretch & strength
22 tue Easy 36
23 wed Interval 26
24 thu Stretch & strength
25 fri Easy 38
26 sat Interval 28
27 sun Stretch & strength
28 mon Easy 40
29 tue Interval 30
30 wed Stretch & strength
31 thu Easy 40
June 1 fri Interval 32
2 sat Stretch & strength
3 sun Easy 42
4 mon Interval 34
5 tue Stretch & strength
6 wed Easy 44
7 thu Interval 36
8 fri Stretch & strength
9 sat Easy 46
10 sun Interval 38
11 mon Stretch & strength
12 tue Easy 48
13 wed Interval 40
14 thu Stretch & strength
15 fri Easy 50
16 sat Interval 42
17 sun Stretch & strength
18 mon Fast 50
19 tue Interval 44
20 wed Stretch & strength
21 thu Fast 50
22 fri Interval 46
23 sat Stretch & strength
24 sun Fast 50
25 mon Interval 48
26 tue Stretch & strength
27 wed Fast 50
28 thu Easy 50
29 fri REST
30 sat REST
July 1 sun RACE

Christo · 27 Apr 2007 at 10:42

10 miles is pretty impressive! What are you training for?

Thats the thing, up until the 13th June I am gradually building up to be able to run 30 minutes, no matter the distance. Then after than I am working on speed as well as improving my stamina - ie interval workouts alongside stamina. I feel I need to set a schedule like this as I like having a target to achieve each time I run.

Christo · 27 Apr 2007 at 11:30

The "Strength and Stretching" are my rest days - just some press ups and situps - nothing much.

Christo · 27 Apr 2007 at 14:58

Gilly said:
Run 10k.

Run 10k faster.

Run 10k even faster.

Run the race.

Seriously, whats with all the training for a single 10k run? Thats some serious overtraining you've got there.

The point is 10 mins is the absolute max I can continuously run for at the moment! I was struggling to reach 10 mins yesterday. I am not hugely overweight just really unfit so need to gradually increase my running times - which is why I am starting now. Some people seem naturally fit, being able to run 30 mins off the bat, I find it hard to run continously.

I am not just training for this run, I want to be generally fitter and loose some weight, the 10k run is more motivation, its good to have a target. Ill probably try a half marathon after that and in Oct/Nov I have guaranteed entry ino a marathon so have one eye on that. I wont run this intensively until then but need to get my fitness up.

The_Judge said:
Its going to take you over 2 weeks to build up to a 30min run? Surely u can run for 30mins at very slow pace now? I nearly fell off my seat when i read your plan. For 1 10K race u could smash 50mins with about 4 weeks of training. You need to get used to being on your feet for long periods of time and build up the mitochondria in your muscles.

Absolutely - there is simply no way I can run 30 mins now! 10 mins is a stretch! It took me 1 hour to do the 10k after 3 weeks training last year and I really want to get a good time this year.

Gilly said:
The only way you'd need all that training is a) if you didn't stick to it at all and needed lots of training slots so that you fulfilled about a quarter of them or b) if you were learning how to walk again for some reason (lengthy lay-off through injury, etc).

I dont think I will hit every single target, and I am sure I wont fulfill all of them, but I kind of managed to do it for 3 weeks last year (but yes 2 months is a lot longer!) But i get your point - it is a little OTT.

platypus said:
This is the kind of plan I'd follow for a 10K:

*snip

It looks good, I will try and mix my plan a bit more like yours, it seems about as intense as my plan dont you think? If I stuck to a similar plan do you think I will hit the 40-45 min mark?

Christo · 27 Apr 2007 at 20:13

ojo said:
Chrisp7 - slow down. Run for longer, not quicker. If 10 minutes is all you can manage you need, really need, to slow down.

Ill try to do that on my run and see if I cant stretch it out.

jdickerson said:
Perhaps you could go running with someone? I need someone to kick my butt into shape.

I just get disheartened/annoyed when people are fitter than me! I will probably jog with people when I am a bit fitter.

platypus said:
Hard to say, you may not be a naturally fast person. Mix it up a little as you say, and who knows? My 10KM time is on average 35 mins, as an indication.

I am fast short distance but my stamina is atrocious as you can see! Also I am in no way a natural runner but I have motivation to do well so who knows.

Christo · 28 Apr 2007 at 19:06

Edinho said:
Thats too much.

10K isnt that far. You need speed and good pair of lungs. Try running for 30 mins as fast as you can for one day then put in some good aerobic work ie a good 1hr run 2 days after. With maybe some light cycling on an off day. Give it 2 months you be in the 40-45 range easy.

If your lacking stamina try to get yourself focused for one day and dont give in no matter how much it hurts it will pass. Half the battle is in your head.

Believe me I cant physically do it, I am trying and really pushing myself to hit 12 mins (and I am a determined person). If it was that easy then I would do that, but I need to build myself up slowly. Some people just arent naturally fit/runners.But definitely point taken, I will take my foot off the gas a little - that schedule had far too much running.