Training for 10k or more

577 rep

MemberHermantown, MN

I started running again about a month ago. Feeling pretty good. I am slowly building up the miles. I am running about 7.5/mile for 4 miles but would like to stretch that to 6, 8, then 10 or 12. Any tips on keeping the pace and going further? I haven't ran a race since high school, 19 years ago. the mind says no problem but the body doesn't want to keep up.

7.3k rep

Hi Jonathan,

When it comes to distance running -- having the right frame of mind is more than half the battle -- so that's a plus for you and your training regimen. As a former competitive distance runner, I would suggest adding one or two longer runs a week. If you have mastered the 4 mile run, definitely go for 6. If you have to walk a time or two, that's okay. Pretty quickly, the 6 mile run will be your base distance. Once you feel comfortable there, sign up for that 10k! Remember, there's no pressure in a road race. Most of the people are there for a fun run with friends or family. The race energy is really great, and it carries you through the race. Good luck!!

35k rep

Hey Jonathan,

I'm an avid runner too, and it's always a balance. I would definitely try to incorporate some longer, slower runs, and then add in some speed work as well. I usually try to do the speed work on a track, so I can use specific half-mile or mile markers without having to guess. Have you ever done Fartlek loops?
My other recommendation would be to join a running group. When you run with others, you'll be challenged even more, and they'll likely have an endurance coach that can give you more personalized training recommendations.

We do have an endurance coach coming on board as a blogger, and he'll be checking in on the support groups and the Q&A as well. Keep an eye out for him...

Thanks,

Brian

577 rep

MemberHermantown, MN

Thanks for the support. Well, I ran 6 yesterday and felt great. The longer I went, the better I felt. I thought that was kinda wierd! I didn't really push myself and didn't wear a watch, I just wanted to see how I would feel. (I did look at the clock before I left) Right around 45 minutes which I thought wasn't too bad. I am signing up for a 5k in June and hopefully a 10k soon after that. I thought about joining a group but with the kids schedule and my work schedule it is hard know when I can get out. Right now, I am running at work and just taking a longer lunch but soon I will be in the field where that is not and option and my hours increase significantly. I am going to keep plugging away though!!!!

Thanks,
Jon

19k rep

Club StaffLoveland, CO

Today I am doing my first 5K race. Next weekend I will doing the Bolder Boulder in Colorado which is a 10K. I am so excited to be doing these run/walk events. For me, it is my reward for having lost almost 200 pounds in the last 2 years. I may not be able to "run" these races or place in them, but the fact that I can actually participate is unbelievable to me. I am having the time of my life!

35k rep

That's awesome Susan...let us know how the 5K went!!

Brian

19k rep

Club StaffLoveland, CO

I finished the 5K in exactly 46 minutes!!! That beat my fastest time on the treadmill by 3 minutes!

Brian, I am so grateful for this part of Anytime Health. If the owners of all the gyms who were and are resistant to promoting this to their new members and current members could see some of the posts, especially in the 100#'s or more to lose, they would see how worth it it really is. There are so many folks out there that need this, and they are finding it. I am proud to be a member of this wonderful business. It has been a life saving and life changing experience for me.

Memorial Day is the Bolder Boulder 10K. Saturday's 5K was such an emotional high, I can only imagine what this 10K is going to be like. I'll be back to let you know the outcome!! There are 13 of us from ATF going together. We will be wearing purple ATF tee shirts!

19k rep

Club StaffLoveland, CO

Well, tomorrow is my first 10K of the summer. I have to admit, I am a bit nervous. My main focus is to just finish. There are going to be about 60,000 people at the Bolder Boulder. I've never been in a crowd that large before. Have a great Memorial Day everyone. I will be back with my results of tomorrows race! Susan

19k rep

Club StaffLoveland, CO

Well, I was a little off on how many registered folks there were for the Bolder Boulder. I was one of 53,700 participants. Running into the stadium was like being in the Olympics! I walked/jogged the race in 1 hour and 44 minutes. I am pleased with that time. I am now training for my next 10K on the 4th of July. Altitude in Ouray Colorado is a little over 8,000 feet and there are a lot of hills. That is my ultimate goal.

0 rep

Keep up the good work, Susan.

106 rep

AlumniVirginia Beach, VA

Hey Susan. Congrats on yoUr 5 & 10k I am sure you are so proud of your accomplishments:). Which Im sure you are!! That was something I wanted to do myself before i turned 50. I started with my trainer last week and now am working forward to those goals myself. Keep up the good work!!

19k rep

Club StaffLoveland, CO

Best wishes to you Gumby50! Be prepared to get hooked after you're first race!!
Keep looking forward. You will make it!! Susan

317 rep

MemberPhoenix, AZ

I just started training for a 1/2 marathon in January. I am excited about this goal. I have been out of shape for too long now and it is giving me the push I need to get going. I am hoping to run the full marathon in 2012.

3.2k rep

AlumniSylvania, OH

That's awesome Vinesa! I'm training for my first half marathon as well. Mines in less than two weeks! I'm so excited, but I'm starting to get really nervous too. Good luck!

276 rep

MemberSanta Clara, UT

I just joined AF because I'm training for Bay to Breakers next May, it's a 12K and well I've never really ran before...I loved running, but when I was younger I had osgood-schlatter disease and they told me no running or high impact..SO to make things short, it should be resolved by now and I needed something on the side to keep me active and slightly stress free from college.
I started training at the college fitness center, but the hours are weird and by the time I get out of class and work on things it was too late to go.
ANYWAY, ^^random useless info^^ haha
I did my first "run" and I did a midnight 5K at the college with a time of 38:51 I know it's pretty slow, but I was proud. I only trained for two days before I did that, I had no clue I actually was going to do it..I was nervous and new(still am) to the whole atmosphere of running. After that I had a conformation that I was doing the right thing. It felt great and gave me a rush!! haha
SO that 12K is coming up in May and I'm trying to get all the input I can on how to train for that thing. My mom is joining me as well, lucky for her she has a treadmill at home. Lucky for me AF is down the street =>
I plan to participate in other runs in my area(there are more than enough to keep me busy) up until and after this big 12K in San Fran..
That's my story so far, sorry to bore any of you haha any tips or advice would be great!!
=>
~Glady Anne

17 rep

MemberStillwater, MN

I had done a lot of running in the past, 11 marathons and a few 5 and 10K races. I had never seriously run....just went out and logged miles but no tempo runs, speed work, hills, Yasso 800's or any of that fun stuff. I had taken a break from most running for about 5 years while I was participating in competetive power lifting and then bodybuilding. Approx. 20 weeks ago I told my husband I needed a new goal, and decided to get back into running and train to run a marathon in approx. 16 weeks in an attempt to qualify for Boston. I found a training program in Runners World, 16 weeks, and followed it religiously. Two weeks ago I ran a marathon and qualified for boston. I am registered for Boston, but am at a loss as to what kind of training to do maintenance wise. I definitely will hunt up another training program once Boston is approx. 16 weeks out, but as I said, what should I do to maintain until then? To add to it all, I will be doing the majority of my training in Minnesota winter weather.....whatever that may bring. Any suggestions would be gratefully appreciated.