2 miles to 10k- HELP

[Aggie_Ama]

I used to run a lot but really stopped since 2005. Last year we did the Get Your Rear in Gear (Colon Cancer) fun run and the 5k kicked my butt. This year they added a 10k and I set my sights on that. See my Dad is a survivor and so was my Pawpaw, it is very important for this to be an event I do and enjoy. Right now I am only doing about 2.5 miles at the local trail but I want to be strong for that 10k. The run is March 15th, do I just amp up the distance on my runs? I have never done any formal training so speed workouts and stuff is really foreign to me. I have done a 10k but it was 2005 so I have been out of the game for a while. Back then I just ran about 3 times during the week for 3 miles and usually a 4-5 miler on Saturdays.

[alpinerabbit]

I'm pretty sure neither you nor I are in the league where speedwork is applicable (I did hurt myself trying).

Therefore I would just try to get the weekend run a mile longer each week until you hit 6, with the mid-week runs staying short.

That way you don't go far over the 10% rule.

Then you can maybe for one of the midweek runs find a hilly course which can replace any speedwork/strength workouts. You 've got 7 weeks to get there - so you have about two 6 milers by the end?

[Kelly728]

Are you doing 2.5 miles 1 day a week or more often? That will make a difference in how you prepare for the 10k. Like alpine said, you do not want to go far above that 10% increase each week, nor do you want your long run to be more than half of your weekly total mileage.

[OakLeaf]

That's intriguing, Rabbit.

I know nothing from nothing. But I always thought that intervals are really beneficial for building aerobic capacity no matter what your "league." All the training plans I read online or in magazines include intervals, and it really seems like they've been helpful to me. Even though neither intervals nor anything short of rocket-powered shoes will ever make me "fast" in objective terms.

I think the way to avoid hurting yourself doing speedwork is the same way to avoid hurting yourself doing anything else: form first. But again, I know nothing.

The other thing I've been curious about is the general rule that says not to increase mileage by over 10% per week. (Hal Higdon actually says that more fit runners can take that up to 20%, but conservative is good I think.) Do you all increase the distance of your long run by 10% per week... or do you increase your total weekly mileage by 10%, which could mean loading all or most of the increase into the long run?

[Aggie_Ama]

I have just started back running after holidays and bronchitis. In November before I got bronchitis I was trying to get it together for a 5 miler and was doing 3.2-4 miles two times a week, sometimes three. But that base is gone I am quickly discovering!

I run at a local trail that is .8 miles, right now I just started back and did 3 laps last week. It was hard but I ran/jogged the whole thing. This week I am shooting for 3 times with the 3rd trip adding half a lap or probably a full lap. I kind of like to add in half laps or full laps because the markers are sporatic at .4, .5, .7 and .8 miles (trailhead). A lap is a lot more than 10% now.

Eventually I will probably go to a longer trail that is on the way home but this one is convenient, well lit, our town is quiet and the trail right by the fire station making it nice in the winter when runs sometimes spill into dark.

[Grog]

Good for you for ramping it up!

I wouldn't totally let go of speedwork. You don't want to over do it. But you could indeed do some intervals, or hill reps, or a tempo run (warm up by running gently, then run faster for, say, 10 minutes, then gently again). The idea is to push your comfort level A LITTLE, and once a week. Don't go crazy or you might indeed hurt yourself. (Because unlike cycling, running speedwork can be tough on unaccustomed joints.)

Otherwise there are gazillions of decent training plans for beginners online. I agree about adding distance progressively, and planning rest weeks (once every third or fourth week). And don't forget to taper (i.e. gentler week - but not inactive - before the race).

Enjoy!!

[rocknrollgirl]

Hi Guys. I have been lurking lately and not posting, but I just wanted to comment on the intervals. I think that they are included in most training plans for a reason. They help.

I think for newbie runners, it does not need to be repeat 800 on the track, but simply adding some striders to your workout, or hill repeats every week will benefit most runners.

The key with the interval workout is that it should be a short workout for beginners. So like a 10 min warm-up, 5 striders with a 1 min recovery between and a 10 min cool down. Or a 10 min warm-up a few hill repeats and jog or walk down and a 10 min cool down.

I have done them from the start of my formal training and they never caused my injury. I have only been injured by trying to increase volume to fast.

And I think that the 10% rule applies to total distance. I run by time, so I am currently adding on five mins a week to my long run. When I start my intervals in a few weeks, I will add on intervals each week. I am a multi-sport runner, so my typical week during the season will be one day of intervals, one recovery run, a long run and when the time comes a brick workout.

My healing wished to all the injured, I have a long sordid healing story of my own to tell, but I will save that for another day. I think it requires wine!

Run on friends,
Ruth

[Aggie_Ama]

I don't actually understand the intervals. I never really did much formal training when I ran a lot before, I just ran.

It would likely be beneficial to do hills since they moved the course and I think this area is a bit hilly. Do you do hill repeats similar to riding?

[rocknrollgirl]

Yes...hills are great!!!! Run up, jog or walk down. It does not even need to be a sprint. Just run up. The work takes care of itself. I LOVE hill intervals!!!!