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CD696706 Posts: 19,646
6/28/09 5:11 P

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It is suggest that a running not do speed work before 6 to one year of running experience. You will naturally get fast without official speed work. Right now the best thing is to work a base running.

As you increase the length of your long run, you will notice that your shorter runs will be getting faster.

gail

UHURAUHURA's Photo UHURAUHURA Posts: 200
6/28/09 4:30 P

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I have just finished my 5K training program with great success! However, I am still running at a very slow pace. First of all I plan to stabilize those 5K for 4 weeks. Then what? should I try some interval training to built up speed or should I try the 10K program first and leave speed for the end?
Thanks,
Uhura

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CITUMU's Photo CITUMU Posts: 63
6/19/09 12:23 P

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THANKS ALL!! So helpful and reassuring!

I'm off! it's a run day!

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MBSHAZZER's Photo MBSHAZZER Posts: 18,605
6/19/09 9:14 A

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But who's counting, Gail??

CITUMU - When I am actively training for an event, I usually run 4 days a week, cycle one and rest two (along with strength training). When I am not training, I run 5 days. I feel like an extra rest day is useful during event training as I push myself harder during my 4 days of running.

As far as eating.. I am an AM runner and am used to running on an empty stomach. I usually just do water before leaving the house, but if it's a longer run, I will have some fruit and black coffee before heading out.

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


CD696706 Posts: 19,646
6/19/09 8:45 A

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Rest is one of the most important day of your training. Take it seriously. :-)

I will admit that I am presently on a running streak and I have run for 170 days in a row. But many runners would end up injured if ever they tried that. I do take one rest day every week...on that day I only run a little over a mile. Also for 2 other days of the week I run recovery run - a very easy pace low mileage run.

If you are going to attempt running every day, you really need to know your body. have a clear understanding of when to take it easy and when to push hard. You also have to watch out for getting mentally burned out...running every day can make for stale workouts. for many runners, cross training works better than running every day.

good luck with your 10k.

gail

1MEGMEG's Photo 1MEGMEG Posts: 539
6/18/09 8:49 P

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Hello! I run 3 days a week (1 day being a long run) and the other days I strength train (rock climb), practice yoga, or rest. As Nancy said, the rest/off running days are as important for the body as the actual running.

Two of my three running days I run early at 6am. I eat 1/2 piece of whole wheat toast, 6-8 ounces of water, and a couple gulps of gatorade (~2-3 ounces). After I run I eat a full breakfast.

Good luck and fleet feet! :)

03/08/10 Disney Princess Half Marathon: 2:27:27
10/2/10 - Disney Wine and Dine Half-Marathon Relay: 2:15:05
12/04/10 - OUC Half-Marathon: 2:24:12 PR!
2/27/11 - Disney Princess Half-Marathon REGISTERED
4/10/11 - George Washington Parkway Classic 10 miler - REGISTERED

Risk more than others think is safe. Care more than others think is wise. Dream more than others think is possible.

Why, sometimes I've believed as many as six impossible things before breakfast!
LEIGHZ's Photo LEIGHZ SparkPoints: (168,383)
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6/18/09 8:07 P

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When I was training for my 1st 10k i ran every other day with my longer run days on sunday(usually the race day). The days I did not run I took yoga/Pilate's class or just did weights and abs.

On days that i run early i try to wake up about 30 minutes before hand eat something light and drink 8oz of water.

hope this helps

2011 Races

March 10K 57:25

May 5k 26:29

May 4mile trail 37.48

June 10K 55 minutes.


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CD318156 SparkPoints: (0)
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6/18/09 6:49 P

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Cit,

Most people should not run every day since it is during the rest time that the body adapts to the sport of running. This does not mean you can't cross train, though. The more you run, the higher the risk for injury and most injuries are due to overuse than anything else.

As to whether you eat before you run or not is up to you. I usually will eat a banana or a small bagel, and then eat the rest of my breakfast after my run. Just make sure you are well hydrated before, during, and after your runs.

I wish you well!

HAPPY SPARK RUNNING!
Nancy

CITUMU's Photo CITUMU Posts: 63
6/18/09 6:39 P

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Hi all,

I've looked up some 10k training schedules on-line, and the ones I found plan for running only 3 or 4 days a week. I know many people run daily.... what's more important: off days or consistency?

Also, when running first thing in the morning--do you eat something first?

Advice? Opinions!
Thanks in advance!

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