Run-Down Forums

[Guest]

Hi all! This is the first time I've ever used this forum. I am currently training for a 10 mile road race. I have never run competitively - not even that much recreationally. I am 31 years old and started back in January. Currently, I run about 5 times a week - 5-6km per run. This generally takes me about 33min.

Any advice I can get from more experienced runners (or inexperienced who know what they're doing would be greatly appreciated!

Thanks

[Anonymously Posted by: 'Ian Crewe']

[Dan]

Hi Ian,

Thanks for visiting. My belief is that to properly prepare for a race, you need to run at least that distance fairly frequently. So, in your case, I would recommend one or two days a week (one to start with; maybe every other week initially) to get in a ~10 mile run. If you combine the endurance with days at faster tempos and shorter distance, you should get pretty comfortable at the race distance.

Dan

[Guest]

The Donker says:

Danger:
Work up to 10 miles very gradually. keep doing your normal workouts but make one day a week your distance day. Run on that day at a slower, easier pace. The first time add 2k to it (so in your case you'd run 8k that first time) then another 2k the next week, and so on til you hit 10 miles or 17k...then you should have enough endurance to begin your speed work (also once a week). Try 2 x 800m at race pace the first time just to get use to it. Later you can try 1 mile repeats at race pace on the roads. Good Luck.

[Anonymously Posted by: 'Donk']

[Guest]

Dan says, Quote:
My belief is that to properly prepare for a race, you need to run at least that distance fairly frequently.
Danger: Marathoners would be ill advised to run a marathon fairly frequently. Limit your long training runs to 20 miles.

[Anonymously Posted by: 'Donk']

[Dan]

Do I need to point out that you have taken every comment of mine and tried to make it apply to a longer race than it was intended for? You are persistent, I'll give you that...

Dan