Can i train to run 10k in 4 weeks??

Question

i want to run the great womens run on 15th june

i have never done a run before im a little over weight i dont care about my time so long as i do it as i want to rase money for the miscarriage association

i usually walk around 3 miles a day but as i said i have never ran before

help!

what training should i be doing?

Answer 1

Take your own time first of all do not listen to a regime your body will tell you what it wants to do 10 k is about 7 miles

a distance I used to run every day and I could do it in 42 minutes, no bother

You have given your self a head start in walking you just need to build on that run until your heart rate increases then walk then run and so forth its your recovery rate you should be interested in

Take the car out, clock a nice circular run route of about 7 miles and that is your target, try to get a route where you can cut it short and return and then the next day extend the distance you did the day before. Quickly you will notice your stamina is increasing, within four weeks you may find 7 miles isn't enough. If the distance is too great don't worry there is no shame in walking for a breather and then kicking out again.Above all for you to understand is it isn't a race it is a run and extended walking is an acceptable part of it . Your achievement will be in raising the money for the charity of your choice

Good luck I just know you could do it on your head if you wanted too

Answer 2

Simple things to start with at the moment. In 4 weeks you arnt going to break any records, and will perhaps need to walk for sections of the run but thats OK. Completing the course is important and getting the sponsor money.

Find a route that you can run around - either leaving from your front door or you can drive or get the bus to a nice route. The route should be about 3-4 miles long. If you can find 2 routes to alternate so you dont get bored

For the next 2 weeks go out every other night or so and try to run round your route. For the first few sessions you will run so far and have to walk to recover before you can run again. Do this - run, walk, run etc... and the next time you go out run a little further before you walk but set off running again at the same point (so your walks are shorter and runs longer). With any luck in 2 weeks you will be able to run most of the route, walking once or twice for recovery.

In the third week find a longer route to go on, perhaps 5 miles and try to run around that, then do your normal run route and a shorter run as well.

In the week before the 10k, for the first half of the week do your normal 3 to 4 mile runs, and then after that perhaps do a 2 mile run on the thursday or friday and then rest. Sleep well all week and drink plenty.

After that I think you should be able to get round the course. They are meant to be fun races so dont take it dead seriously, run round and enjoy it

Answer 3

Yes you can do it. The key is to learn how to pace yourslef. Only jog at a pace over a quick walk to start with, and see how far you can get - then walk for a bit, then jog for a bit, just don't stop. Keep doing this until you can reach 10km. Look to run for just over an hour non-stop, then you'll do 10km no problems.

Answer 4

Step1

Allow at least four weeks of training if you're starting from basic fitness (that is, being able to jog for at least 20 minutes).

Step2

Add 5 minutes of jogging/running to your 20 minutes in week one. In other words, try to run for 25 minutes each time you run.

Step3

Continue this program over the next three weeks, adding 5 minutes of jogging/running per week. By this time, you'll be up to 40 minutes of continuous running.

Step4

Aim to do this program at least three days a week. The other four days can be either rest or an alternate exercise like cycling or swimming.

Step5

Allow your legs and your lungs to catch up to each other in the beginning. Your legs are in use every day, while your lungs probably haven't worked so hard in a while

Step6

Work up to being able to do at least 4 miles of continuous running before the race. This gives pretty good assurance that you can at least go the extra 2 miles on race day.

Step7

Run relaxed. Don't get pulled out into a sprint by the crowd.

Step8

Run to finish the distance in the first race. In subsequent events, you may try to improve your time

Answer 5

u can run it in 1 day. Just train 3 km everyday and try to spread out the usage of ur energy. Also breath through ur nose;u don't wanna get stiches in ur stomach.