Training for a 10km...

[Xanthic]

Posting this on behalf of a work colleague...

He's signed up to do a 10k later in the year, advice on how to train for it? He says he goes gym a couple of times a week to use the running machine and rowing machine, light weights... but it honestly sounds to me like he doesnt do much except hunt for women :p

His in house/gym trainer has set up a pyramid programme consisting of bench presses, incline shoulder presses, rowing machine and sprints... :confused:

Has anyone got anything useful to add to this?

[Alex Gold]

Well yes, but it'd take far too long to go into...

One easy bit of advice would be to get a heart rate monitor and start using it. Also, running will help, as will correct weight training.

If you want an actual program from one of the best training authorities in the world, Verkhoshansky has a middle distance program in one of his downloads called 'The Training System in Middle Distance Running' which can be found at http://www.verkhoshansky.com/Forum/tabid/84/forumid/15/scope/threads/Default.aspx under articles and documents I believe.

[Smiler]

Hi!

Running a 10k is actually quite easy to achieve, but running a 10k with a good time takes work.

My advice is to try for three runs as minimum a week.

First run a short distance, or uphill, or downhill, working your leg movement fast. This will build strength and cadence.

Second run a pace run, a medium distance, running the pace you want to run the 10k in.

Third run a 'time on your feet' run, building the distance, not worrying too much about speed, just time on the feet and distance, building each week so that you are running longer than the time you want to do the 10k in, but not worrying about the pace.

I would look at running an increase of no more than 10% each week for two weeks, then either holding the runs with no increase, or even cutting back slightly for the third week. Think of up the stair then along. This will let your body adjust to the training without killing it off.

Also, look at your style of running, run more with the arms than the legs, try and run evenly, keep your hands open (imagine that you are holding an apple!) to keep shoulders relaxed...

And most importantly...make running fun!

I did the London Marathon on the above in 2001...only three runs a week as I didn't have time due to my other training...

Just a bit of tips.

Smiler

[Sports-Select.co.uk]

Training for a 10k? Jeez. I havent been for a run in over a year (and rarely did any other training), before chrismass I got shit faced after a BJJ comp and jogged 14 miles home at 3 in the morning in innapropriate footware and a big coat. Granted it took nearly three hours but i had a JD and coke on the go at first and 2 road beers for later. Honestly it's a simple case of pick em up put em down, left right the body will follow.

Tell him to sort a decent playlist for his MP3 player.

[Alex Gold]

Tell him to sort a decent playlist for his MP3 player.
Keep on running - Spencer Davis Group -
Run, baby, run - Cheryl Crow
Run to the hills - Iron Maiden
Every step you take - The Police
Running on faith - Eric Clapton
Shoot the runner - Kasabian (maybe not this one)
One step closer - Linkin Park
Running with the devil - Van Halen
Run to you - Bryan Adams
Runaway - The Coors
Run for your life - The Beatles
One step beyond - Madness
Easier to run - Linkin Park
Rabbit run - Eminem
Runaway train - Soul Asylum

...and if things really go downhill

...Walk - Pantera

[Sports-Select.co.uk]

Keep on running - Spencer Davis Group -
Run, baby, run - Cheryl Crow
Run to the hills - Iron Maiden
Every step you take - The Police
Running on faith - Eric Clapton
Shoot the runner - Kasabian (maybe not this one)
One step closer - Linkin Park
Running with the devil - Van Halen
Run to you - Bryan Adams
Runaway - The Coors
Run for your life - The Beatles
One step beyond - Madness
Easier to run - Linkin Park
Rabbit run - Eminem
Runaway train - Soul Asylum

...and if things really go downhill

...Walk - Pantera

Hahahahahaha, Absolute Gold.