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First 10k coming up
I'm getting pretty close to my first 10k (just signed up a few minutes ago, in fact). I am quite nervous, but I'm not sure why. I'm not the fastest but I think I can get a decent time for my first ever race.
I would like some advice on HOW to run it. I have done a couple of different kinds of runs during training, including intervals (maybe called repeats?) for 10k, doing 10k slow, and just going at my own pace. My fastest time doing 10k was when I did my intervals (1:01:00) but it was tough.
Should I start slow and speed up halfway? Should I do intervals where I run fast for a few mins and take slow breaks? Should I just go slow? What would you do? I know I shouldn't be concerned about the time for my first race, but I would like to do well.
Thanks!
Re: First 10k coming up
My Knitting Blog Bio Experiments With Running
I've given up charting but here's the link anyway.
Bonafide thread killah
Hey, same day as me! Good luck on beating your friends time- I have no idea how I'll do since I don't know if times in races are faster than in training, or slower.
I'd say just keep a steady pace, and maybe pick it up in the last mile or two if you're feeling good. I tend to start too fast, but that's also how I get PRs (by going faster than I'm comfortable with and sticking to it). I've never even thought about doing intervals in a race, but it sounds counterproductive, you don't want any rest periods in a race. Also if you end up starting faster than you usually run, don't freak out, most people race faster than they train. If your first mile is WAY too fast, consciously back off for the second mile and see how you feel.
Good luck!
Interesting enough, when I was at an expo for the 8k I ran they gave us a flyer for a training schedule to do for a 10K in June. I am not doing it but I will look for that schedule online. May be it can be a guideline for you.
http://chicago10k.com/training/
That looks a lot like one I followed for this race, although it was for a nearby city (my town isn't that big). However it didn't say how I should run on the day of. Thanks for the info!
It's a GIRL!
<a href="http://s37.photobucket.com/albums/e65/kari_lynn222/?action=view
My biggest problem with 10ks was always going out too fast, then crashing and burning around mile 4 or so. My first couple of ones were awful experiences because of this.
For my 3rd, I trained specifically for it (the first 2 I didn't particularly train for, but I could already do the distance easily) and fared much better. I kept my pace in check for the first couple of miles (went fast, but not too fast) and then slowly sped up during the latter half. It worked well, I got my 10k PR in that race.
So that's my advice, start slower for the beginning then speed up in the later miles.
I'm a newbie just prepping for a 5K, but one of the methods I heard about is by Jeff Galloway, where you can improve times by switching up running and walking; the walk breaks let your running muscles rest a bit so they can go all-out for longer than if you tried to just run the entire way. My friend has cut off about 8min from her 5K time doing this, and I'm going to try it next week. Details about his approach are on his website, the Disney Princess run and Runners World.
http://espnwwos.disney.go.com/events/rundisney/run-disney-training-consultant/index?page=disneys-princess-half-marathon