Help with 10K run

The Silver Fox · August 9th, 2006, 10:36 AM

Hey runners and runnerettes,
I have a 10K run in about 6 weeks, so, I'm looking for help in the best way(s) to train for it, and what to eat in the week leading up to the race.

Any help, tips or pointers you could give would be great.

Thanks!

TSF

p.s. in the past year or so, I have been doing primarily weights, with only sporadic treadmill sessions, so I'm basically starting from scratch.

The Silver Fox · August 10th, 2006, 09:33 AM

Anyone?

OBE · August 10th, 2006, 10:34 AM

I run lots of 10K's, but I'm not running to race or win just for the enjoyment of the company. What I do is . . . find the nicest female butt, get behind her and enjoy the view. But thats just me, ok . . . carb up the night before, pasta is the way most go.

**Chopper_Dave** · August 10th, 2006, 12:58 PM

I Do Lots Of Isometric Exercise And Add 3 Klicks To The Training Runs To Insure Stamina And That Extra Burst Of Energy At The End Of The Race When It's Time For The Real Thing. Also I Alternate My Runs 2 Miles And 13k Every Other Day While Training. Hope This Helps. Good Luck.

daniella · August 10th, 2006, 02:30 PM

Silver Fox, kudos for setting your sights on a 10K. Go to halhigdon.com. There you will find free training guides with weekly mileage charts for every distance from 5k to marathon, plus a ton of articles on everything from cross training, to injuries, to nutrition. His charts will help you schedule your speed work, your long runs, and your cut back weeks. I've been running for many years and I could probably give you much useful advice, but Hal's will be better, and it's free! I usually do a marathon or half marathon each year to supplement my triathlon schedule, and I know a lot of serious triathletes and marathoners who swear by Higdon's charts. Happy feet!

daniella

BigPerm · August 11th, 2006, 12:15 AM

SF - go to the runningroom.com, they are canadian and have locations in T.O. There you will find a TON of info on running. I have taken both the 5km and 10km run classes and they are GREAT. They have such a great support system in place, you won't fail. The challenge is that their classes/courses are 10 - 12 weeks long and last you said was you had 6 weeks. If you find a location near you, stop in and they will step you up.

Also, I have used these links for finding distances to run.

www.webwalking.com
www.runningmap.com

good luck
BP

The Silver Fox · August 11th, 2006, 08:31 AM

Thanks everyone for the input. I'm sure it's going to really help. I'll let you know what my time ends up being

**g_samsa** · August 13th, 2006, 01:20 AM

There is a lot to say but I'll keep it to one key piece of advise. Do not eat within three hours of the race unless it is a small amout of gel-paste (powerbar, hammer, gu, cliff) 5 minutes before the race. Make sure to get enough sleep the night before. Do not wake yourself up early just to eat if you have a morning run. Eat a good meal the night before, but don't worry if you don't eat anything the morning of the run. It's actually better that you not if it is within three hours of the race.

Changing your training the week of the race will not help. Don't do it because you risk injury by doing something unusuall. Just do what you always have done except take the day off before the race (or run short).

**homeydogg** · August 16th, 2006, 09:05 AM

Most races are in the morning, if you can, adjust your training schedule to acclimate yourself to running in the early.

Run in the morning often in the weeks prior to the race.

ted_maul · January 8th, 2007, 10:33 AM

My main advice would be to forget about treadmills (not sure if you use them at all anyway) and do all your training in the real world. I trained for a 10k purely on treadmills, with a sunstantial incline, but the real thing was a killer compared to the gym.

ted_maul · January 8th, 2007, 10:33 AM

And get some decent trainers! Asics Gel Kayano or something. They're great!