10-miler training?

nycheryl

Hello

I ran my first few 5ks last fall, and decided a 10-miler would be good motivation towards the end of my pre-wedding training.  I'm currently running ~14 minute mile on race day, mainly because I'm not used to running outside.  I need to get to 10 minutes if possible and plan to incorporate interval training.

Does anyone have good training regimens or programs they recommend?  Am I better off running without music?

The race is in April - do you think I have enough time to train?

Thanks!

acaponi87

Hmm I am not a running guru by any stretch of the imagination but I think you could probably do it.

I had run a couple of 5K's and did a 10K on Thanksgiving. The jump is decent..I did pretty well but I had been running usually between 3-5 miles when I'd go out. If you aren't at the point where you can do that comfortably yet I'd try to get on that soon. And start running outside. Now.

I've heard things like "if you can run 6.2 miles you can run 10" so I'd think if you can get to 10K comfortably 10 miles wouldn't be toooo much worse.  I'm planning on doing a half marathon (13.1 miles) this year, but not until September.  But you definitely need to start running outside, especially if you are in MN. April can be as good as winter and it's a HUGE difference running outside/inside (or on a treadmill).

You can do it, just start training and set goals for yourself. Good luck!

J&K10910

I like Hal Higdon's training programs.  http://www.halhigdon.com/15Ktraining/GateIntro.htm It should be enough time, I would think. 

But really, if this is your first race over a 5k, I wouldn't be quite so concerned with your time.  Just get to the distance, there's always next time for time! 

parrothead84

Agree with J&K - since it's your first race over a 5K don't worry about your time. Typically I like to work in speedwork to get faster, but I wouldn't start doing that if you are new to racing.

But April is still a ways off! You can totally do it!

nycheryl

Thanks, ladies!  I'll look into Hal Higdon - it looks pretty similar to the C25k program I did last summer/fall in prep for my 5ks. 

I'll start the training soon and register when I have a few weeks under my belt!

J&K10910

One word of advice about Hal- I have to be careful of increasing my mileage too fast because I get shin splints and stress fractures pretty easily, and I find some of his plans to increase the mileage too quickly for me.  I'll add my own weeks in or use his plans as a guideline.

nycheryl

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_10-miler-training?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:fee7e8e5-de52-488c-9b22-d47fa817b341Post:cb872bb2-7e3e-443a-b29d-3626a077855a">Re: 10-miler training?</a>:
[QUOTE]One word of advice about Hal- I have to be careful of increasing my mileage too fast because I get shin splints and stress fractures pretty easily, and I find some of his plans to increase the mileage too quickly for me.  I'll add my own weeks in or use his plans as a guideline.
Posted by J&K10910[/QUOTE]


Good to know, thank you!!  With C25k, if I felt like a workout was too much for me, I'd repeat it the next time I was out.  Getting injured sucks!

J&K10910

Sure does!  You probably know this, but the general rule of thumb is not to increase your mileage by more than 10% in a week.  I try to stick to a little under that most weeks.  If I feel like I need to do more one week (sometimes I just get the urge!)  I'll go for it and listen to my body, but repeat that mileage the next week before increasing.

lacey3eb

I love Jeff Galloway's training models.  Just google the name and you will find week by week guides.  That is how I completed my first half-marathon and I continue to use this model for my runs. 

nycheryl

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_10-miler-training?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:fee7e8e5-de52-488c-9b22-d47fa817b341Post:d4808adc-cc9c-4807-8a46-8d9414a8b62c">Re: 10-miler training?</a>:
[QUOTE]Sure does!  You probably know this, but the general rule of thumb is not to increase your mileage by more than 10% in a week.  I try to stick to a little under that most weeks.  If I feel like I need to do more one week (sometimes I just get the urge!)  I'll go for it and listen to my body, but repeat that mileage the next week before increasing.
Posted by J&K10910[/QUOTE]


Yes, it's great to hear it again.  :)

I just went to the grocery store to supplement my training - lots of healthy foods on the horizon, too!

lsvensson

Yet another recommendation-- for every race I've ever run, I always train with the Smart Coach customized training generator tool on RunnersWorld.com.  And when I've actually stuck to it, I've been really pleased with the results.  It doesn't increase mileage too quickly, and if you have some time before your race, it gives you a nice combo of easy runs/speedwork/tempo runs/long runs to keep you engaged and work on your race time.

Good luck, signing up for a 10 miler is exciting!

nycheryl

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_10-miler-training?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:fee7e8e5-de52-488c-9b22-d47fa817b341Post:93614f63-93d8-482b-b4d5-069c93f14374">Re: 10-miler training?</a>:
[QUOTE]Yet another recommendation-- for every race I've ever run, I always train with the Smart Coach customized training generator tool on RunnersWorld.com.  And when I've actually stuck to it, I've been really pleased with the results.  It doesn't increase mileage too quickly, and if you have some time before your race, it gives you a nice combo of easy runs/speedwork/tempo runs/long runs to keep you engaged and work on your race time. :) Good luck, signing up for a 10 miler is exciting!
Posted by lsvensson[/QUOTE]


Thank you, m'dear!  I will definitely check it out!  16 weeks until swimsuits!