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How to train to run 10k?

N

notfred

Lifer
I'd like to be able to run 10k (6 miles for the metricly challenged) without feeling like I'm going to die at the end. Thing is, I've never been much of a runner. I'm pretty sure I could do an 8 minute mile if I tried, which I realize is slow, but I don't think I could do 6 in a row. I'm not relaly in bad shape, I can ride a bike 50 miles in about 3 hours, but I suck at running.

Anyone have any suggestions for a plan to get me comfortable running 10k?

I should probably get some running shoes, too, huh?
 
practice.....run a few miles everyday and drink lots of fluids. When practicing, find a nice pace.
 
how far can you run right now? because to train for a 10k, you will need to run more than 10k on some days.
 
your breathing is very important and will make or break you. Download some army running cadences and sing them as you are running...they are set for 180 paces per minute (aka doubletime) and will help you with your breathing.

-=bmacd=-
 
Good shoes are a huge component. Go to a store where they specialize in running and talk to someone to find what is best for your body (weight, pronation, etc.)
 
Start with 15K the first day.
12k the second day.
10k the 3rd day.

Thats my 3 day training plan, if you can follow that to a tee you will be able to run 10kilometers or have died from trying. 😛
 
Originally posted by: notfred
I'd like to be able to run 10k (6 miles for the metricly challenged) without feeling like I'm going to die at the end. Thing is, I've never been much of a runner. I'm pretty sure I could do an 8 minute mile if I tried, which I realize is slow, but I don't think I could do 6 in a row. I'm not relaly in bad shape, I can ride a bike 50 miles in about 3 hours, but I suck at running.

Anyone have any suggestions for a plan to get me comfortable running 10k?

I should probably get some running shoes, too, huh?
Click to expand...


8min miles are slow if you are doing ONE MILE, i dont think anyone can do 8min miles for 6 miles (that im aware of, not sure about olympic runners).
gotta pace yourself, and practice.
 
Originally posted by: NiKeFiDO
Originally posted by: notfred
I'd like to be able to run 10k (6 miles for the metricly challenged) without feeling like I'm going to die at the end. Thing is, I've never been much of a runner. I'm pretty sure I could do an 8 minute mile if I tried, which I realize is slow, but I don't think I could do 6 in a row. I'm not relaly in bad shape, I can ride a bike 50 miles in about 3 hours, but I suck at running.

Anyone have any suggestions for a plan to get me comfortable running 10k?

I should probably get some running shoes, too, huh?
Click to expand...


8min miles are slow if you are doing ONE MILE, i dont think anyone can do 8min miles for 6 miles (that im aware of, not sure about olympic runners).
gotta pace yourself, and practice.
Click to expand...

8 minute miles for 6 miles is not hard at all, most high school track athletes can do that, let alone olympians
 
Originally posted by: audi
Originally posted by: NiKeFiDO
Originally posted by: notfred
I'd like to be able to run 10k (6 miles for the metricly challenged) without feeling like I'm going to die at the end. Thing is, I've never been much of a runner. I'm pretty sure I could do an 8 minute mile if I tried, which I realize is slow, but I don't think I could do 6 in a row. I'm not relaly in bad shape, I can ride a bike 50 miles in about 3 hours, but I suck at running.

Anyone have any suggestions for a plan to get me comfortable running 10k?

I should probably get some running shoes, too, huh?
Click to expand...


8min miles are slow if you are doing ONE MILE, i dont think anyone can do 8min miles for 6 miles (that im aware of, not sure about olympic runners).
gotta pace yourself, and practice.
Click to expand...

8 minute miles for 6 miles is not hard at all, most high school track athletes can do that, let alone olympians
Click to expand...
some people can run a 10k in less than 30 minutes, which is a sub 5 minute mile.
 
it also depends on how fast you want to run the 10k. If you're not competing, just build up your endurance. You could expect like 10 minute miles for the 10k cause just like you cant run at the pace of a 400m in a mile..you cant run the pace of a mile in the 10k.
 
A lot of running, maybe biking but you should do a bunch of short distances and then long distances to build up endurance. Endurance is easy to lose so you have to run long distances.
 
Take Fridays off. Every Saturday morning, put on your running shoes and do your long slow run. Try to run further each Saturday than you did the week before. Run some during the week too, but concentrate on your one weekly distance run and always take a day off before that run. When your long run gets up to 8 or so you should be safe for a 10k with the margin for error you'll need.
 
Tyler, if you have to ask how to train to run, you are officially the dumbest person on the planet. What the hell has Davis done to you?
 
Originally posted by: NiKeFiDO
Originally posted by: notfred
I'd like to be able to run 10k (6 miles for the metricly challenged) without feeling like I'm going to die at the end. Thing is, I've never been much of a runner. I'm pretty sure I could do an 8 minute mile if I tried, which I realize is slow, but I don't think I could do 6 in a row. I'm not relaly in bad shape, I can ride a bike 50 miles in about 3 hours, but I suck at running.

Anyone have any suggestions for a plan to get me comfortable running 10k?

I should probably get some running shoes, too, huh?
Click to expand...


8min miles are slow if you are doing ONE MILE, i dont think anyone can do 8min miles for 6 miles (that im aware of, not sure about olympic runners).
gotta pace yourself, and practice.
Click to expand...
Wow, you and everyone you know must be in awful shape.

For reference: world class marathoners average about 5min miles over 26miles.
 
Use LSD

Long
Slow
Distance.

This was a good training method for me years ago. I'm talking about 10-15 mile runs
 
Work your way up. If you start out at 6 miles right off the bat you'll burn out fast. If you don't run a lot and you're not use to it then you're probably gonna have shin-splints by the end of the week and your knees will hurt. Fun times!
 
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