How can I train for a 10 mile run in 5 weeks?

September 16, 2006 2:12 AM

I have five weeks to train for a 10 mile run. I did the same distance last year in 90 mins and have been running about 3 times a week for about 30 mins since, but have been on holiday for last three weeks, no exercise and loads of eating and drinking. I need a emergency training programme to get me ready - any advice?
posted by janecr to sports, hobbies, & recreation (3 comments total)

Hi janecr, I was in a similar situation some time ago.
Althoufh I cannot offer you a complete and detailed training plan, I strongly advise you to read throught the following article: Frank Horwill: Want to get fit quickly?
I personally found that out of the proposed guidelines the Gerschler method worked best for me to recover from weeks of doing nothing but enjoying the holiday.

I hope I could help and apologize for my bad English.
posted by pu9iad at 4:19 AM on September 16, 2006

first of all, why are you running that 10 miles? to finish? to post a personal best? to come in first overall?

having run and raced more than half my life I can say this - the race is not as important as the training that precedes it. Training teaches you about yourself, about the limits of your body, about the limits of your mind. You learn about pushing your pace, learn about nutrition - and the importance of sleep. You also learn about recovery methods, what to do after a long run, how to prepare mentally for race day.

The actual race day is a celebration of your training - a benchmark of your learning, if you will. The real gift is in the process, not in crossing the finish line.

So if you want to finish and not be too mangled up afterwards, then return to your 3 time a week running regimen, and add no more than 10% of distance every week between now and then. This week, run three times. The week after, include one more run in your schedule. See how that feels. Then, if all's well, then add one more run the week after that.

The week before your 10 mile run, taper on the two or three days before the race - rest your mind, take care of your body, lay off the fats and alcohol, eat less protein, increase the carbs. Start slow on race day, then ramp up - picking off people along the way.

And then, get back to a regular running routine, ok? the benefits of running are not in being a big hero on race day, but being a little hero every day that you train - get out there and run during snow, rain or night, and do that training, do those miles, and schedule another race a few months later to see what stuff you are really made of.
posted by seawallrunner at 9:35 AM on September 16, 2006

I religiously run a 10 miler where I live every year, however I'm not disciplined enough to stay in shape the rest of the year. So I've had to ramp myself up several times to be able to run 10 miles. This is what I'd do in your shoes (though I try to give myslef a minimum of 8-10 weeks to get ready). The first week I'd do a 4 mile run, start slow and run easy. The goal is to make it not to beat any times. About three days after that run, I'd run 3 miles again, this time pushing myself to do better on time. The second week I'd run 6 miles, again slow. Followed again a few days later by a 3 miler focusing on time. The third week would be 8 miles, followed by the 3 miler focusing on time. Fourth week would be 10 miles followed this time by a four miler focusing on time. The 5th and final week I'd take it easy ... running a 4 miler for time at least 5 days away from race day. Closer than that the most I'd do is a single 2 miler.
Note that the mileage increase is aggressive, I've been able to do those increments, but it's not easy, and if its hot out ... woo boy. So take those as guidelines and know your body. Good Luck!
posted by forforf at 11:32 AM on September 16, 2006