I have to run 20km in a week's time and i'm not ready, any advice?

Question

I have to run 20km in a week's time and i'm not ready, any advice?

Answer 1

20 km is 12 miles, so if you run 2 miles per day for 7 day you will have run 14 miles 23km,  you should be able to do that couch potato, so get out and just do it

Answer 2

Running is 20% physical and 80% mental. With your statemnt above, You'r Hooped! Go for coffee and watch the possitive ones run it.

Answer 3

Do laps around the oval,  thats always the easiest way to get fit.  Seing that you have to run 20km, it would make sense for you to jog anywhere between 15-20 laps of an oval. If there is no oval nearby then jog from one suburb to the next, then jog back, that should help alot. It will be difficult to get into at the start, so take as many intervals as you need.

Answer 4

NOW HERES A QUESTION I CAN ANSWER!

I run about 30 km's every other day.

Training for running:  Stretch,Stretch Stretch.. here are some leg stretches (http://youtube.com/watch?v=Uwlgnsg7nPQ)

Walk the 20 km route.

Don't eat within 45 minutes of your run. Drink water before you run  (not a lot just enough to quench your thurst)

During the Run:

- Jog at a pace that you feel most comfort in (this is the key)

- use proper running technique check out link; (http://youtube.com/watch?v=WfJVBPqhwyA)

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dont be too concerned about how fast or what place (if racing) your going at.. Just focus and take it one km at a time.

Hope this helped

Answer 5

Of course there is no way to make up for lost time. However, there are things you can do. You should run as far as you can without completely maxing yourself out (up to 20K) today (not tomorrow). The idea is not to run quickly but to run for a long time. In fact, avoid running quickly.

The reason you will suffer next week is because of your lack of stamina not speed. This long run will hopefully add some stamina base to whatever you have been doing up to this point. Don't do any fast running this week and take the day before the race off.

If you have been doing nothing, no training to this point... then, a long run today could be counter-productive. In that case look at your upcoming 20K as a long slow training run. Let it be the beginning of your preparation for the next race.

Muhammad Ali the boxer said something once that I found useful as a runner. He said, "The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights".

Good luck.

Answer 6

If the 20km can be spread over the week, then just do a couple of km at a time. If the 20km is all at once, like a race or something, then just bend over and spread 'em, because you're about to take a big one for not training in advance!