The date for this year’s Nike Women’s Classic has been posted: June 20th. That’s just over thirteen weeks away. As I’ve run the 5K the past two years, I’m wondering if I should stick with that and try to improve my pace or challenge myself to complete the 10K. What do you guys think? Any particular good, tried-and-true training programs? I should be meeting with my personal trainer sometime in the next two weeks so I’ll check with him and see what he recommends.
Kris
March 17, 2004 — 12:10 pm
Bookmark for self: 10K Novice Training Plan
Eileen
March 17, 2004 — 1:37 pm
go for it! you’ve got plenty of time. try something like this- 2 short runs during the week, then one longer run on the weekend. start off small (short runs 2 or 3K), long run 4K, and each week, gradually increase. Your short runs never need to be longer than 5K, and it would be best to try to do a full 10K two weeks before your race, then drop dowm to 8K the week before.
Week 1: 2K,2K,4K
Week 2: 2K, 2K, 4K
Week 3: 2K, 3K, 5K
Week 4: 3K, 3K, 5K
Week 5: 3K, 3K, 6K
Week 6: 3K, 3K, 7K
Week 7: 3K, 3K, 8K
Week 8: 3K, 4K, 8K
Week 9: 2K, 3K, 9K
okay, i think you get the picture. Once you get over 5K it will be much easier than you expect. also, be flexible- if you don’t feel like running one day, skip it, and run the next day instead.
I think i’ve actually inspired myself to start running again. Too bad there’s a half-foot of snow on the ground!
Tricia
March 18, 2004 — 2:34 am
Either race would be a great challenge. I really enjoy 10K’s, myself. It might be fun to try something new; perhaps you’ll enjoy a 10K more, too.
I’m glad you found the Runners World program; I’m a big fan of the magazine.
brigita
March 18, 2004 — 3:10 am
i’ve only run the one 10K in my life but i thoroughly enjoyed the experience. time to get off my butt and start training for another one.
“you can doooo eeet!”
Kathleen Yan
March 26, 2004 — 4:39 pm
Hey Kris
Who’s your personal trainer? Would also be interested in doing the run (but maybe just the 5k run…).
Kris
March 26, 2004 — 5:33 pm
Hi Kathleen! My trainer is named Sam and he’s just one of the trainers that’s employed by my gym. (Ultimate Gym Broadway) So far he’s only helped me with weightlifting but I haven’t had a chance to discuss running plans with him yet. Are you in the area? Maybe we could go on runs together!
Kathleen
March 29, 2004 — 1:39 pm
Yup, still in the area (just moved 10 mins away from where we were)so would be interested in doing some runs together. But just a warning, I’m not very fit and you could find yourself running alone with me trailing 400m behind….
Kris
March 29, 2004 — 3:17 pm
Ah, duh! I didn’t realize that you were that Kathleen. 🙂 I’m really not that fit either, and my fastest sprint is pretty much most people’s warm-up jog, but we can try!
Kathleen
March 30, 2004 — 3:04 pm
Sounds good – I’ll get your number from Andrew and we’ll make a time to go running sometime. How about Centinnial Park. Pity day light savings is over – tends to get dark pretty early.
Kris
March 30, 2004 — 3:07 pm
I probably won’t be able to make a proper start at training til next week. I’m battling the flu right now and then we’ve got a wedding this weekend… 🙁
Kathleen
March 31, 2004 — 12:55 pm
You poor thing! And on such a nice week, too! Next week’s perfect. We have a friend staying with us till Monday so I won’t have time till then, anyway. Take care and remember – lots of chicken noodle soup!