2 miles to 10k- HELP

[Susan Otcenas]

Here's a plug for a run/walk program that I have followed several times with GREAT success. It takes you from day one to a 10K in 13 weeks. It's from a book called The Beginning Runner's Handbook by Ian MacNeill and the Sports Medicine Council of British Columbia. The book also has a run program for runners who've completed the 13 week run/walk plan. That program has interval and hill training workouts for runners who want to increase speed and endurance.

I'd HIGHLY recommend purchasing the book. I found it incredibly useful. It puts the workouts in the context of injury prevention, has great info on stretching, warm-ups and cool-downs, etc. I also found it very motivational and an easy, enjoyable read. It's available on Amazon.
http://www.amazon.com/Beginning-Runn...1778901&sr=1-1

I tend to be a "seasonal" runner. I start running sometime in winter in preparation for spring triathlons, then I completely slack off until the following winter. So, I start essentially from scratch every time. This program has gotten me to where I need to be every year, without fail. Injury free.

Week 1

Run 30 seconds. Walk 4 minutes & 30 seconds. Do this 7 times (35 min) (run time 3:30)
Run 30 seconds. Walk 4 minutes & 30 seconds. Do this 8 times (40 min)
Run 30 seconds. Walk 4 minutes & 30 seconds. Do this 8 times (40 min)

Week 2

R 01:00 W 4:00 9 times (45 min) (run time 9:00)
R 01:00 W 4:00 8 times (40 min)
R 01:00 W 4:00 8 times (40 min)

Week 3

R 01:30 W 3:30 10 times (50 min) (run time 15:00)
R 01:30 W 3:30 8 times (40 min)
R 01:30 W 3:30 10 times (50 min)

Week 4

R 02:00 W 3:00 11 times (55 min) (run time: 22:00)
R 02:00 W 3:00 9 times (45 min)
R 02:00 W 3:00 10 times (50 min)

Week 5

R 02:30 W 2:30 12 times (60 min) (run time 30:00)
R 02:30 W 2:30 10 times (50 min)
R 02:30 W 2:30 10 times (50 min)

Week 6

R 03:00 W 2:00 13 times (65 min) (run time 39:00)
R 03:00 W 2:00 10 times (50 min)
R 03:00 W 2:00 11 times (55 min)

Week 7

R 04:00 W 2:00 10 times (60 min) (run time 40:00)
R 04:00 W 2:00 9 times (54 min)
R 04:00 W 2:00 9 times (54 min)

Week 8

R 05:00 W 1:00 10 times (60 min) (run time 50:00)
R 05:00 W 1:00 8 times (48 min)
R 05:00 W 1:00 9 times (54 min)

Week 9

R 07:00 W 2:00 7 times (63 min) (run time 49:00)
R 07:00 W 2:00 6 times (54 min)
R 08:00 W 2:00 5 times (50 min)

Week 10

R 10:00 W 1:00 4 times (44 min) (run time 40:00)
R 20:00 W 1:00 R 20:00 (41 min)
R 22:00 W 1:00 R 22:00 (45 min)

Week 11

R 25:00 W 1:00 R 25:00 (51 min) (run time 50:00)
R 30:00 W 1:00 R 25:00 (56 min)
R 40:00 W 1:00 R 10:00 (51 min)

Week 12

R 45:00 W 1:00 R 20:00 (66 min) (run time 65:00)
R 50:00 W 1:00 R 15:00 (66 min)
R 45:00 (45 min)

Week 13

R 50:00 (50 min)
R 40:00 (40 min)
R 60:00 (60 min) or complete your first 10K event.


I am currently 8 weeks in (although I'm on week 6 of the program because I repeated week 5 & 6 due to illness, which wiped me out physically) and am doing great. Every time I do the program, I'm amazed at how I manage to progress through it. It's not easy, but it's very do-able, even by someone mildly overweight. As an added bonues, I've lost a fair bit of weight during the last 10 weeks, and some of that credit goes to this program.

Susan

[Grog]

Just a word of warning about hills:

don't over-do it.

(Simple piece of advice that applies to everything, you'd think.)

If you've never done a hill workout, don't go and do multiple hill reps the first time... Although experienced with hill running, I went and injured my foot last year doing just that. I should have known better.

[Aggie_Ama]

You know I think a lot of these tips will help if I am able to do the distance series in the winter. But for this run my goal is to enjoy and I feel like a success. I won races in a small city but Austin is running crazy. I want to achieve a feeling, not a time. My goal is to run the whole 10k which right now I could not do. Being able to walk that evening will be a secondary goal. And of course as I said this run is important for the cause, I am almost lost Pawpaw to colon cancer. My dad was sick as hell through chemo and it was pretty hard on me when he was diagnosed. I know my odds of getting colon cancer are slightly higher because of dad (Pawpaw was not biologically my grandpa). It is something I believe in fighting so the run is more than a run. I think I will do the gradual increase and once a week go a trail with a couple hills. I think the course is mostly flat but I should be prepared. Stay tuned.....

[Grog]

If you'd like a lot of 10K inspiration, check out this link:

http://www.vancouversun.com/sunrun/index.html

The Sun Run is 10 K race in Vancouver in April. Last year there were 59,800 people in the race. Three years ago, when I first did it, I did not seed myself properly and ended up waiting over 40 minutes before crossing the START line, which means that who had won the race was already won by then.

They provide lots of good tips on their web site for first-times and intermediate runners.

[alpha_omega]

Just a word of warning about hills:

don't over-do it.

(Simple piece of advice that applies to everything, you'd think.)

If you've never done a hill workout, don't go and do multiple hill reps the first time... Although experienced with hill running, I went and injured my foot last year doing just that. I should have known better.

Great advice here.

My job required me to pass a physical fitness test. I was in great shape strength wise, but poor cardio vascular fitness. I got a trainer, and after three months of him kicking my butt with intervals, distance runs, and hill sprints I maxed my 2 mile run.

Around June I decided to run a half marathon in Dallas scheduled in December. I figured pounding out the miles just like before would do the trick. Wrong.

While trying to ramp up the mileage and maintain running five times a week I ended up with a terrible case of shin splints. I finally had to take two weeks off to heal. After that I tore the facia on my foot, another two weeks training lost to heal. It wasn't until I finally cut my training back to three times a week with an easy day thrown in that I started making progress. By the time the half arrived I managed to finish in a respectable 1 hour 54 min.

Just don't forget to take time to recover. That's the key to making gains. Keep up the intensity and remember it's the quality not the quantity of your miles.

[rocknrollgirl]

Walk run programs are great. They are a great way to increase your mileage without getting hurt. I plan on using one myself later this season as I attempt to increase my mileage.

And I agree with all the advice everyone has given you, take it easy on your intervals to start. Like I said in my OP, for a beginner, it does not need to be sprinting, just striders will do.

[OakLeaf]

What I'm finding is that with ramping up the intensity and/or mileage, I definitely have a tendency to develop trigger points. That can lead to tight tendons and injuries. So I'd be extra diligent about working your choice of myofascial release for the entire legs.

[Aggie_Ama]

Well aparently colon cancer was just an inconvenient blip to my father and my parents would rather not deal with it. I am not sure I will do this run since I may not have a cheerleading group other than DH. I am thinking I may do the Tough Cookie Du that day and look for a 10k later on. My mom really annoyed me with her "Oh we don't like to talk about colon cancer". Unfortunately my doctors don't like to deny the risks it placed on me so I hear about it yearly.

[Becky]

Well aparently colon cancer was just an inconvenient blip to my father and my parents would rather not deal with it. I am not sure I will do this run since I may not have a cheerleading group other than DH. I am thinking I may do the Tough Cookie Du that day and look for a 10k later on. My mom really annoyed me with her "Oh we don't like to talk about colon cancer". Unfortunately my doctors don't like to deny the risks it placed on me so I hear about it yearly.

I'm sorry, Amanda! I know how much that stings... I received a similar reaction from my parents when DH and I rode the Tour de Cure last year. We did it to recognize my 10-year anniversary with diabetes, and my parents hardly acknowledged it...

If you want to do the 10K, do it, and don't let your parents get you down about it. I'll cheer for you, albeit from very far away

[Aggie_Ama]

You know, there is a DU that day and I might just do that. The only thing that stinks is it is super short (2k, 10 mi, 2k) but running after bike is hard for me so it would be a challenge.

I am going to keep running, I even got a half marathon suddenly on my radar and a very supportive DH. He said if I still do this run he will be there but my parents just want to ignore colon cancer and I am beginning to think maybe I will just stop. The attitude is a bit toxic and I don't need it.