Iv just registered for 10k run in 3 weeks can i do it?

Question

run on 21st sept,its 10k i dont run and im little overweight,can i possiblly train and do it in 3 weeks?im doing it for charity so finish more important than time,any suggestions on a training regime in such a short time,i dont smoke so no chest problems.by the way im female aged 44.all tips appreciated

Answer 1

Take Robert B's advice, but make sure you spend time wearing-in the trainers you wear on the run, so your feet are used to them, and wear soft socks.

Take it at a very gentle jog, and you'll be fine; but get some training in beforehand (ie: gentle jogging), it will increase your comfort levels no end.

Answer 2

Determination.

Answer 3

10km is 6.2 miles - just so you know.

Most people can walk the distance in 2 1/2 hours at a normal walking pace, if you walk a bit faster you might be able to walk it in 2 hours.

Is there a time limit for the 10k? I can't remember the time limit for the last one I entered, but I guess 2 hours. Afterwards the organisers often say "Complete the rest of the course on your own but there will be people at the end when you get there", but apart from that you would have no problems walking the course.

Now to run a bit. You could try this.

For the next couple of weeks, go for light jogging, perhaps jog for 5 minutes (or as long as you can up to 5 minutes) and then walk for 5 minutes to recover, then jog again then walk - and do that for half an hour. Do this every couple of days. What that will do is to get your legs used to moving and jogging a bit which is useful for the 10k.

For the 10k, take it easy and just keep going. Do the 5 min jog - 5 min walk if you can and with luck you will get round the course. Well done for doing it for charity.

Answer 4

It can be done but it probably is a little more than you should take on. I would start walking 3 miles and see how that goes. Add a little running to the mix and gradually build up.

Think about running a 10k as a long term goal, may be in 12 weeks or so. Running is supposed to be fun and there are serious health risks for a 44 year old to over do it.

Happy Running!

Answer 5

take it slow girl drink water wear sensible footwear have fun  

Answer 6

most probably not unless you walk most of it, it takes along time to train for a running event. all i can say is go for short jogs/runs everyday until the event but each day increase the distance or run it in quicker time. this is called progressive training. the day before the event consume lots of carbohydrates (athletes have an event called a pasta party).  The carbohydrates are better for energy than fats, carbohydrates release energy slowly and in a long run this is ideal whereas fats release energy faster and leave you feeling drained.

remember to stay hydrated otherwise you won't get far in the run.

GOOD LUCK

Answer 7

If you can already comfortably run 5k then fine...  If you are a complete novice to running I would not advocate increasing from nothing to 6 miles in 3 weeks.

The golden rule is to increase your distance by 10% each week.  So whether it can or shouldnt be done depends on where you're at now.

Its very important you get good ruuning shoes appropriate to your weight and running style (overpronator, heel striker etc).

Answer 8

well you are not going to break any world records. I would try running 4 to 5 times per week, just trying to go a little further every 2 or three days. Rather than run til you are out of breath and then stop and give up, aim to run, then walk a bit, then run again and so on. At the end of the day, it is only six miles, and if you jog around very slowly, you should make it.

A word of warning; in a proper race, folk tend to go off quite fast, and it is easy to get pulled along, so try and remember to set a steady pace similar to what you have done in training, and stick to it.

Good luck. Don't worry too much about pasta and fluids, that is more for marathon running, you will have plenty of reserves for that distance

Answer 9

i'm on the cross country team on my school, and what we do for practice is just run 3-4 miles, if you feel tired walk a little bit,

so week one: run 2 miles a day

week two: 3 miles a day

week three:5 miles a day

you should be ready by that time :) if you feel that running two during the end of the week is too easy, run half a mile more, and same with the 5 and 3. if you really want to push yourself start at 2 miles and every day add a quarter of mile its pretty gradual but it could get tough so once you start running 4 miles stick to it for a few days to get your endurance up you dont want to go to quickly leaving you exausted for the real race.

the night before the race eat lots of pasta for energy the next day.

ALWAYS after you run, anytime during practise or race, EAT AND DRINK! i reccomend clif bars!! they are natural and very yummy and give you everything you need to revcover!!

and after you practise eat foods high in protien to build muscle!