Good advice Jim. The 'experts' say not to increase either distance or intensity by more than 10% each week, some say 2 weeks. However, there's a big difference between finishing and aiming for a certain time.
If you can build up to running slightly more than half the distance i.e. say 3.5-4 miles then you should make the finish in a 10K. In marathons, for example, if you can run a half marathon distance in training then you are up for a slow marathon finish but at least you finish.
If you can get to a track, run 400m or 800m intervals, not fast but aim at finishing 5 or 6 of them (400s - 2 or 3 800s) but don't make the first one too fast and then make sure the last one at the same speed as the first. Do this session once a week on top of the 'long run' when you try to slowly increase a non stop run. Sometimes it helps to think about time rather than distance. A fair target is 1 hour for 10K. Time yourself when you run and build up the time spent running. The closer you get to 1 hour the better.
Another session which works well is called 'fartlek' in which you run slowly (jog) and then insert quicker bursts. Yous can use lamp posts for example - jog for 2 and then run 1 quicker, jog for 2 and then run 2 etc.
The most important thing is, on the day think of why you are doing it. You are helping people by raising money. Feel proud of that and enjoy the day. Chat to people, encourage others and before you know you will be half way round.
Good luck, if you need any help or advice just ask. We should all help each other and share knowledge and experience.
jim o wrote:
Ponte wrote:Fellow athletes;
Right, advice needed. I'm signed up to the Leeds 10k this year (sponsorship thread in due course) and am looking for tips. I can currently run 1.5 miles without stopping, I do fitness training twice a week and I am improving (I can now climb stairs without gasping).
Any cunt that has ideas on a schedule to build me up to doing 10k in time for June please step forward......
You have to start building up your stamina, by increasing the distance you run.
Also get the balance of fuel right. Each person is different.
Invest in some decent running shoes. Not some £20.00 Netto ones. The good ones look after your feet and ankles.If you can, get them 'fitted' by an speciallist. Not the minimum wage walla in JJB.
You have just over 4 months to increase from 1.5 miles to 6.2. That is some ask.
Proper warm ups and warm downs are a must to prevent injuries.
Run to a realistic pace. You aint no Steve Cram (who is?!).
I began with 1.5 mile a few years ago. gradually built up to 10k now. I set myself realistic goals.