I am doing a 10k run in one month, how should I prepare?

Question

I have only done 5k runs to date. I normally run for 30-40 mins 3 times a week, mainly on the flat, probably doing about an 11 minute mile. I'm not bothered about making a good time on the 10k run, only really doing it respectably, but it is further than I have ever run before and it is also a bit hilly which I am not used to. How should I prepare do you think?

Answer 1

Go to a gym - practice jogs and sprints - bike rids and leg stretches

Answer 2

If you already know the course, go out and run it as soon as possible. You'll soon find out where you need to improve.

Answer 3

Go to runnersworld.com and access their smart coach feature which will give you a workout plan. There you can also find out what you should be eating and all that good stuff.

Answer 4

Just keep running everyday as much as you can, you need to get in a better shape so that you can handle 10k. Run every day, ride a bike, work on your leg muscles. Start from 5k & do everyday more & more and you will get to 10k easily. It is just a matter of in how good shape u are. If u work hard & concentrate on your running I am sure you'll make it.

Best wishes!

Answer 5

If you want to run 10k in 1 month you have 4 weeks for preparation. It's not too much time but enough to do it. If you can run 3 times per week for the following 4 weeks and increase your running time you are done.

Week 1 -  40 mins        45 mins      40 mins

Week 2 -  45 mins        40 mins      50 mins

Week 3 -  45 mins        50 mins      55 mins

Week 4 -  50 mins        60 mins      60 mins

after rest 3 days and only run 30 - 40 mins until your competition.

Good luck..