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10k by end of June?
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 2013-01-04 9:45 AM |
 71 |  Subject: 10k by end of June?I have a chance to do an Olympic distance event which is being held near here for the first time ever. I'm not worried about the swim or the bike but working up to 10k from no running at all has me wondering if I'd be making the right decision in entering. I'm over 50, used to run a lot years ago, but had to quit for about the last 15 years due to knee problems from an accident. I managed to slow jog one kilometer on an indoor track before Christmas (shortly after which I caught the 'flu and was knocked out of commission for two weeks). Is 6 months enough time? I've only ever done a sprint distance before. I've done a few open water swim races in the last few years and used to be a bike racer many years ago. |
| 2013-01-04 9:58 AM in reply to: #4561792 |
Extreme Veteran 544  Shawboro, NC | Subject: RE: 10k by end of June? Plenty of time! Just go out an run. Don't kill yourself in the process. I'm no coach, but I'd be willing to share my running "program" with you if you're interested. It will work you from a low distance that you can comfortably complete now up to a half-mary; you'd be well prepped for a 10k. Just PM me. |
| 2013-01-04 11:01 AM in reply to: #4561792 |
Regular 111 Alberta, Canada | Subject: RE: 10k by end of June? more then enough time! but just watch that knee |
| 2013-01-04 2:31 PM in reply to: #4562001 |
Master 2504 Southwest Iowa | Subject: RE: 10k by end of June? Plenty of time. Just don't go too far too quickly. |
| 2013-01-05 1:53 PM in reply to: #4561792 |
| Delaware, OH | Subject: RE: 10k by end of June? Yes you can do it! There are plenty of couch to 10k programs out there that will incorporate a run/walk strategy that will have you running the 10k in 14ish weeks. Should help you get back into running. Have fun! |
| 2013-01-05 10:30 PM in reply to: #4561792 |
| Regular 153 Conejo Valley | Subject: RE: 10k by end of June? Plenty of time, but I'd recommend icing the knees after the run, or sitting in cold water after. I'm in southern California and over 55 and I sit in my COLD pool for ten minutes after every run and it helps recovery tremendously. |
| 2013-01-07 12:59 PM in reply to: #4561792 |
Member 66 Seneca, South Carolina | Subject: RE: 10k by end of June? Let me recommend two books to you. Galloway's 5K and 10K Running by Jeff Galloway and Treat Your Own Knees: Simple Exercises to Build Strength, Flexibility, Responsiveness and Endurance by Jim Johnson PT
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| 2013-01-09 8:03 AM in reply to: #4561792 |
| 71 | Subject: RE: 10k by end of June? Thanks for all the suggestions. I haven't had much luck with the couch-to-5k type programs. I suspect they're designed for people in their 30s, not 50s. (Recovery takes so much longer when you get older.) Right now we have a lot of snow in the city, so I think I'll hit the x-country ski trails for the next 6 weeks and get some fitness from that before starting in with the running. |
| 2013-01-09 10:26 AM in reply to: #4569543 |
Master 2504 Southwest Iowa | Subject: RE: 10k by end of June? Seabeast - 2013-01-09 8:03 AM Thanks for all the suggestions. I haven't had much luck with the couch-to-5k type programs. I suspect they're designed for people in their 30s, not 50s. (Recovery takes so much longer when you get older.) Right now we have a lot of snow in the city, so I think I'll hit the x-country ski trails for the next 6 weeks and get some fitness from that before starting in with the running. The couch to 5k program that my wife is doing and she hasn't ever been a runner. We are in our late 40's and the recovery time works pretty good for her. If you feel that a week was too much to make the next week, repeat that week and then move to the next week. Good luck. |
| 2013-01-09 7:01 PM in reply to: #4561792 |
Veteran 214 , Nova Scotia | Subject: RE: 10k by end of June? I am going to add another book recommendation, "Run Less, Run Faster" by Pierce, Murray and Ross, published by Runners World. It emphasises cross training to build cardio, while saving the joints. I used for my first full marathon because it encompassed the training that I was already doing for tri. You can do it, though. We all did it. |
| 2013-01-12 8:06 PM in reply to: #4561792 |
Master 2115 Dothan, Al | Subject: RE: 10k by end of June? I loved using this plan, best bet is getting a Timex Ironman watch that can keep track of several intervals. Week 9 has several ( about 7) intervals.
This is the 13-week training plan to run 10 km. The times listed are for the exercise itself, but you must also do 5 minutes of warm up followed by some stretches, and 5 minutes of cool down at the end. Week 1 Session 1 (36 minutes) Session 2 (27 minutes) Session 3 (33 minutes) Week 2 Session 1 (44 minutes) Session 2 (30 minutes) Session 3 (40 minutes) Week 3 Session 1 (50 minutes) Session 2 (36 minutes) Session 3 (45 minutes) Week 4 - Easy Recovery Week Session 1 (40 minutes) Session 2 (28 minutes) Session 3 (35 minutes) Week 5 Session 1 (40 minutes) Session 2 (30 minutes) Session 3 (36 minutes) Week 6 Session 1 (48 minutes) Session 2 (36 minutes) Session 3 (40 minutes) Week 7 Session 1 (55 minutes) Session 2 (40 minutes) Session 3 (48 minutes) Week 8 - Easy Recovery Week Session 1 (44 minutes) Session 2 (32 minutes) Session 3 (42 minutes) Week 9 Session 1 (58 minutes) Session 2 (44 minutes) Session 3 (48 minutes) Week 10 Session 1 (61 minutes) Session 2 (44 minutes) Session 3 (47 minutes) Week 11 Session 1 (61 minutes) Session 2 (44 minutes) Session 3 (47 minutes) Week 12 - Easy Week Session 1 (50 minutes) Session 2 (33 minutes) Session 3 (42 minutes) Week 13 Session 1 (40 minutes) Session 2 (33 minutes) Session 3 |
| 2013-01-13 11:08 PM in reply to: #4561792 |
Extreme Veteran 544 Shawboro, NC | Subject: RE: 10k by end of June? How do you suppose I could adapt that 13 week plan to a half marathon? |
| 2013-01-15 1:07 PM in reply to: #4576793 |
Master 2115 Dothan, Al | Subject: RE: 10k by end of June? SpeedKnight - 2013-01-13 11:08 PM How do you suppose I could adapt that 13 week plan to a half marathon? Are you asking about changing that so that you can train for a 13.1 in 13 weeks?
Or do you mean to follow this plan as is, and continue it into a 1/2 marathon plan? Edited by ditchdoc 2013-01-15 1:08 PM |
| 2013-01-15 5:18 PM in reply to: #4579635 |
Extreme Veteran 544 Shawboro, NC | Subject: RE: 10k by end of June? ditchdoc - 2013-01-15 2:07 PM Changing the plan to support a half marathon.SpeedKnight - 2013-01-13 11:08 PM How do you suppose I could adapt that 13 week plan to a half marathon? Are you asking about changing that so that you can train for a 13.1 in 13 weeks?
Or do you mean to follow this plan as is, and continue it into a 1/2 marathon plan? |
| 2013-01-16 9:04 AM in reply to: #4561792 |
Master 2115 Dothan, Al | Subject: RE: 10k by end of June? That would take some work. The first thing I would do would be look ( see Google) 1/2 marathon running plans by time. I would also look closely at how the times progress on here. Look at how the over all set up is. ( Running 3 X's a week, Hard run, then easy run, then medium. Every fourth week is a rest / recovery week where the run times revert back a little...) Then find a base that is very comfortable for you to start with. After finding that base, look at a goal time. Set your base as your begging run and your goal time as a week 10 or week 11 run, with weeks 12-13 being a taper. Do the math to find the increasing increments for each week, remembering to figure in rest and recovery weeks every fourth week. Helpful Hint: The program above is preparing a runner to be able to run 60 minutes non-stop, figuring 6 miles at 10 minutes per mile, and sucking it up for the final 0.2 for a 6.2 mi or 10 K. For a 1/2 you will be looking at 13.1 mi, if your planning on avg. a 10 minute mile the whole time, rounded off your looking at 130 minutes so double the times above and you will have 120 minutes. You can do the math to increase the times as needed, or plan on sucking it up for the last last 10-15 minutes.
Please understand that this all based on persoanl opinion, so if anyone disagrees please post your opinions, but don't flame me to hard.
Also I have used the baove plan t start running,and to start over several times. It is what I have found to work best "FOR ME!" I love it, but realize it is not for everyone. As a matter of fact, today at lunch I will be running Week 1 session 2.
God Bless and Roll Tide! |
| 2013-01-16 8:33 PM in reply to: #4580814 |
Master 2115 Dothan, Al | Subject: RE: 10k by end of June? Yeah I know, my numbers may have been slightly off for a 13.1 I am from Alabama, and it's math...what did you expect??? LOL |
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