How to train to run 10k?

notfred

Lifer
Feb 12, 2001
38,241
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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?
 

Bucks

Senior member
Jun 23, 2004
923
4
81
practice.....run a few miles everyday and drink lots of fluids. When practicing, find a nice pace.
 

desk

Golden Member
Nov 6, 2004
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how far can you run right now? because to train for a 10k, you will need to run more than 10k on some days.
 

bmacd

Lifer
Jan 15, 2001
10,869
1
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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=-
 

AgaBoogaBoo

Lifer
Feb 16, 2003
26,108
5
81
Make sure when you prepare for 10k that you can do more than 10k so that 10k isn't very hard
 

Landroval

Platinum Member
Feb 5, 2005
2,275
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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.)
 

Rapidskies

Golden Member
May 27, 2003
1,165
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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. :p
 

NiKeFiDO

Diamond Member
May 21, 2004
3,901
1
76
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?


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.
 

audi

Banned
Jan 31, 2005
458
0
0
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?


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.

8 minute miles for 6 miles is not hard at all, most high school track athletes can do that, let alone olympians
 

desk

Golden Member
Nov 6, 2004
1,124
0
0
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?


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.

8 minute miles for 6 miles is not hard at all, most high school track athletes can do that, let alone olympians
some people can run a 10k in less than 30 minutes, which is a sub 5 minute mile.
 

xSkyDrAx

Diamond Member
Sep 14, 2003
7,706
1
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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.
 

Blazin Trav

Banned
Dec 14, 2004
2,571
0
0
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.
 

Gibsons

Lifer
Aug 14, 2001
12,530
35
91
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.
 

olds

Elite Member
Mar 3, 2000
50,113
776
126
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?
 

Ophir

Golden Member
Mar 29, 2001
1,211
4
81
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?


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.
Wow, you and everyone you know must be in awful shape.

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

Analog

Lifer
Jan 7, 2002
12,755
3
0
Use LSD

Long
Slow
Distance.

This was a good training method for me years ago. I'm talking about 10-15 mile runs
 

thegimp03

Diamond Member
Jul 5, 2004
7,420
2
81
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!