Suggestions or training plan for 10k run?

Question

I can only run 5k at the moment, really slowly too! I want to get faster and run longer distances (10k minimum). Any suggestions for a training plan?

Thanks!!

Answer 1

Don't sell yourself short...not everyone can run 5K :)

add 2 KM per week on your long runs, eg., if you run 3 days/week,

1st day: 2-3K, 2nd day: 4-5K and 3rd day: (long run day) 6-7K

following week on your long run day add 2K (7-8K) and so forth.

Cross training on other days (1-2 days) swim or cycle, walk, eleptical trainer, etc. Take at least 1 rest day per week.

As for speed:  Do speed drills (on your shorter running days): warm up for 10mins slow run then pick up the speed (comfortably hard) for 30 seconds and do as many as you can (minimum 5X).  On your mid-week run, find a hilly route and use that as part of training (great for increasing speed).  After each run, cool down with a slow jog.  

If you get DOMS (delayed onset muscle soreness) ice your muscles for 10-15 minutes 3X/day or take and ice bath - sit in bathtub in cold water, as cold as you can stand it (wear a sweater to keep your upper body warm) add some ice and sit in for at least 5-10minutes.  I am not going to lie, its really cold, but it helps your muscles alot, reduces inflamation and soreness.  Take advil if needed.  Eat foods that give you lots of energy - carbs (toast, bagel, cereal, etc) 1-2 hrs before your long runs and make sure you are well hydrated.  You'll know your well hydrated when your urine is clear.  Make sure you have good running shoes...if your not sure, go to a specialty running store with your shoes on, and have them to analyze your shoes, feet, gait, under-over pronation, etc.  

If you don't like running by yourself, join the local running club (usually a running store has one or access to)  You learn alot by joining the club and get great support/motivation and sometimes discounts too.

Here is a great link with lots of info.

http://www.runnersworld.com/channel/0,71...

Good luck, run happy and train smart :)