10K Training stratagy

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10K Training stratagy

Postby Oak » Fri Feb 13, 2004 4:29 pm

Hallo,

Was wondering if anybody had any advice for training for a 10k run.

I can do 5k in beween 15-20 mins - at 18-20Km/hour. (On a good day - somtimes a voice tells me to switch off the machine before that. :) ) But am well knackered at the end. :lol:

The treadmill that i use only goes up to 20km but it does have incline - does this help with training?

I've not really been focusing that much on my running. Should i do it every day?

I quite fancy doing one of those triathlon thingys some day.
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Postby Renecarol25 » Fri Feb 13, 2004 5:17 pm

Six week training *note monday and Friday are rest days
Dates can be adjusted to fit your race day. This is assuming a Sunday Race day and that you are allowing yourself 6 weeks to train.

Week one - 3 miles Tues, Wed, Thurs Run 3 miles
Saturday - Bike 20 minutes
Sunday - Run 40 minutes slow lite easy pace.

Week 2 - Run 3 miles Tues, Run 3 wed, Run 3.5 Thursday, bike 25 minutes Saturday, 45 min lite Run Sunday

Week 3 - Run 3.5 miles Tues, Run 3 Wed, Run 4 Thurs, Bike 30 mins Sat, Run 50 mins Sunday lite run.

Week 4 - Run 3.5 mile Tues, Run 2 miles easy Wed, Run 4.5 Thurs, Bike 30 minutes Sat, Run 55 minutes Sunday lite easy run.

Week 5 - Run 4 Tues, 3 Wed, 5 Thursday, Bike 30 mintes Sat, Run 60 min Sunday lite easy run.

Week 6 - Run 4 monday, Run 2 Wed, Run 3 Thursday, Race Sunday
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Postby Renecarol25 » Fri Feb 13, 2004 5:19 pm

If that doesn't make sense let me know. Also it is better to run outside so that you get used to weather, dirt, mud, hills all the things you face with terrain. Though supplementing with some treadmill is not a bad idea if the weather is bad. Remember you are going to be racing outside and you want duplicate conditions as much as possible. If you are lifting try to lift on days that aren't designated rest days. You need that time to recoup.
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Postby Alien » Sun Feb 15, 2004 11:57 pm

The treadmill is great for your training once a week, because it is softer than the road and will do less damage to your legs. I like to do the treadmill at least once a week. Outdoor training is great too. Remember to enjoy your running and breathe control is very very important. If you can do a 5 km in 15 min, you are doing well.
swim bike run eat chocolate drink coffee
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Thanks!

Postby Oak » Mon Feb 16, 2004 9:53 am

Yeah!

I have a little plan now. :D Very excited to see where i will be in 6 weeks.

I should really run outdoors more, i used to.
There is this great place in Edinburgh, where i live, an extinct volcano called Arthur's seat which i've always wanted to run around.
The problem is knowing the distances when i am running outside :?

The breathing too i have a problem with - is it normal to really be running out of breath near the end of a run so that you have to gasp in air? Or am breathing really weirdly? :oops:

Thanks Renecarol for the plan,
and thanks Alien for the advice.
Oak :)
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Postby Renecarol25 » Mon Feb 16, 2004 10:52 pm

If you have an odometer.. like on a bike or car or something you can measure the distance fairly acurately. Good luck with your training. You can mix the biking up with other exercises for the same amount of time like swimming or something. But my gym doesn't have a pool and sometimes getting on the bike is the easiest alternative to running. That alternative cardio day is really important in your training.
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Equipment

Postby Oak » Thu Feb 19, 2004 11:53 am

In terms of training...

What stuff would be handy. Are those heart moniters any use.
How important is it to have a jazzy water bottle.
Should i get a pair of spikes for off road? (Argh! finding vegan ones)

I've got a little stop watch already, but what kind of things would be good to look out for if i did purchase something like an odometer?

Do i go for one that can tell outside tempereture, or the phases of the moon. :lol:

Any advice on this confusing area would be appreciated,
Oak :D
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Postby Renecarol25 » Thu Feb 19, 2004 1:53 pm

I don't really think you need all that stuff. I don't take anything with me when I run. I don't like carrying stuff. I may wear my stop watch to time myself.. usually just for sprints.. occasionally for medium runs. I usually well hydrate before I run water or gatorade.. don't carry a water bottle. I wear New Balance All-Terrain shoes. As far as I know all their shoes are vegan. Its a great company to buy from. If you want spikes then check out New Balance ones and you might ask to be 100% sure they are vegan. Remember to dress appropriately like here it is 60 degrees today so I'd wear long running pants and a tee-shirt. If it was 30 like on Sunday I'd wear sweatpants/ sweat shirt. Or maybe a long sleeve tee-shirt with a jacket over it that I could take off if needed. Running really is a sport with little equipment required. If you get an odometer get an odometer for your bike and you can take it out for your bike rides. Not a pedometer, which measures running and breathing etc. It just seems like a silly purchase to me.. but its your money.
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Postby ultra_whippet » Thu Feb 19, 2004 8:25 pm

All New Balance running shoes are indeed ok. The NB870 is an excellent trail shoe, the 832 a great performance trainer - BUT - do make sure you go to a specialist running shop as they will be able to advise on which models are suitable for you.
I find a bottle belt is useful for longer runs, say >10 miles. Synthetic T-shirts will stop you getting too clammy, and I reckon that's about all you need....
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Postby prefab » Mon Feb 23, 2004 1:07 pm

Generally speaking, most people don't worry too much about rehydration on the run unless their workout is going to be more than an hour. However, my girlfriend likes "the security" of her waterbottle on 45min run much to my dismay. Often times, I'm grabbing that thing and saying, "It screws up our form work, leave it please." And I try to relay to her that on race days she should try to learn to rely upon the drinks served at race tables. With that being said, It is good to take food and drink on occassion to practice your drinking/eating skills while the body is engaged in activity. This becomes more important as you get to longer events like the half-marathons and further. More importantly train yourself to imbibe/eat something after your runs when your body has the 3-9x the nutrient absorption rate that it normally has. As far as the accuracy of your treadmill, it's not. Not to mention, that treadmilling it you are basically jogging in place while outdoors you actually have to move your body that whole distance. Work on your legs in the gym and work them hard, gradually increase your mileage no more than 5-10% a week, do that long run fairly hard it has mucho adaptation with it. Try to get to about 30-50miles a week and you should be hammering that 10k, and run hills (embrace the challenge), do a double am and pm workout once/twice a week. Also don't forget speed is harder to come by than endurance. And strength/power is a precursor to speed. My motto when all this comes flooding down on me and I can't think about it. ---Be like a horse, don't think, just run---

p.s. get a running form that puts all your effort into forward propulsion
www.posetech.com no heel contact here pure beauty
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Postby Renecarol25 » Mon Apr 19, 2004 12:30 pm

Oak,
How'd the 10K training strategy go? Did you ever do a race?
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Doing OK

Postby Oak » Tue Apr 20, 2004 10:19 am

Well the running stratagy was good - my effort wasn't.
At one point i was running a lot but my weekly mileage has gone down.

I recently managed 10k in 42mins i sprinted the last bit. It's no where near my target of 30mins but i've got to put more work into it.

By the end of summer i definetly hope to have it clinched then i'll enter my first race. I can see myself when i get to 30misn trying to improve it further.

Any tips on the stage i'm at now? I've been recommended to do a wider variety of cardio. Skipping and stuff. The ropes in the gym are tiny so that's a no go until i get some money together.

Note to self: Must try harder.
Oak :D
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Postby Renecarol25 » Tue Apr 20, 2004 12:46 pm

Advice: DO A RACE. You may not win your first one but you will get a sense of where you are at. Also we tend to run a lot faster in races than we do in practice. I think it is psychological. I will see what I can do towards finding and tweaking a more advanced training program for you.
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agree concur

Postby prefab » Wed Apr 21, 2004 1:32 pm

YES RACE NOW FOOL lol!!!j/k We could run together if you'd just show up--we run the same 10k pace!!! Truth is breaking 40mins is great on the 10k getting to 37mins is a wonderful accomplisment--pushing below that you'd better hope your job is flexible and that you've got the time, money, energy to spend on joining a team/coach/massage/training time.

Be happy you're laying 42mins on the 10k go test yourself at a race you might even go faster when you see your girlfriends grandma passing you HEHE!!!

Also find a running chain there is one in runner's world this month---it's a grid that lays down prospective times you "should" be capable of at various distances based on a proven time for one of the distances 5k, 10k, 10mile, half-marathon, full-marathon....
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Racing

Postby Oak » Thu Apr 29, 2004 10:29 am

Thanks for keeping me motivated!

OK! I'm going to book myself in for a race, after a wee bit more training :lol: . What time to people run in your usual 5k race?

I have done a lot of sprint races so i'm just hoping i'm clever enought not to try and sprint it :lol:

Prefab, where do you live? That is cool that we both run the same time! What are you doing to improve your time? Although i bet you aren't dying at the end like me!
Did you find races improved your time or motivated you to get faster.

Oak :D
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