Train for 10K in a week !! ??

Question

i have a 10k in one week, how do i get fit for it? im unfit now, and havent run since xmas ??? please help

Answer 1

You can't do anything now, it's too late. Go ahead and train this week but your time will be slow.

Answer 2

Virtually nothing you can do in a week will help.

Go for a short SLOW run today and tomorrow, take one day off, run wednesday, thursday off, friday on, saturday either race or another short easy run.

They should all be so slow you feel like you could go at least twice as far as you do.

Then start at the back of the pack and go easy.

Answer 3

I wouldn't recommend that. I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!