preparing for a 10k run...which training program to follow

[DanP]

So I'm a novice runner looking to do a 10k run in about 3 months. I've googled a bunch of running routines....can anyone with experience recommend one?

Also, im trying to set a goal for my time and im having a hard time. Right now im running twice a week on a treadmill. I usually do 5km in about 35-36 minutes and im just seeing what a realistic time would be for a goal for a 10k run.

[Stock R]

Here's my advice to you for a novice runner. The most important things are to keep you safe, healthy, and happy. If you aren't all 3, it'll be hard to stick with this.

1) Choose a beginner training program and stick with it. IMO, for a novice runner, all the programs will be pretty effective for you and have a similar result. While it's tempting to go with an intermediate program or something more intense, I'd advise against it. There's too many hours and some sessions may be too strenuous and you'll get hurt.

2) Take everything easy. You'll be tempted at times to run further than you need to or faster than you are going but resist the urge. If you get hurt, you'll be frustrated sitting at home trying to heal.

3) Set multiple goals. Don't focus only just one goal, like "I want to finish in 1 hr". A bad night's sleep or a bad meal the night before can easily throw you off on race day. Set multiple goals that you can accomplish so at the end of the race, you'll have achieved some goals and be happy with your results. It's your first race. There's plenty of other opportunities to set a time goal.

4) Enjoy!

[pessamystic]

If you can do 5km in 35 minutes, a reasonable goal for 10km would be double plus 10%. That presumes you can hold that 5km speed without dying. as a beginner, that's unlikely. Next time you run, check your heart-rate. now this is age-dependent and there are other factors too, but if your heart rate is sky-high, you will not be able to keep it up for 10km. Also, for 5km you probably don't drink during. for 10km you will. i would suggest just plain water. and during the race, stick with the water.

a race is not training. it means putting out at a time of day when you probably don't run. no matter the weather. there are lots of plans. this one is really for beginners. remember, if you try too much too soon, you will injure yourself and set your training back a lot. lots of runners lose whole years. in this plan, the sunday runs are "long runs" which are the foundation of any running plan. if you can't fit them in, don't worry. but on race day, go a little slower. here's the link:
http://www.jeffgalloway.com/training/5k.html

[twotterdhc6]

One more thing I would add is to try to run outside as much as possible even in the winter. It feels quite a bit different than a treadmill. You can't predict your race time by your treadmill performance.

Just take it easy if you see snow or ice, and cover your hands and ears. I mostly go with just 2 layers (form fitting baselayer + outer shell), which is good to -7 or -8. Just add a mid-layer if it gets colder than that. You'd be surprised at how hot you can get.

[Stock R]

One more thing I would add is to try to run outside as much as possible even in the winter. It feels quite a bit different than a treadmill. You can't predict your race time by your treadmill performance.

Just take it easy if you see snow or ice, and cover your hands and ears. I mostly go with just 2 layers (form fitting baselayer + outer shell), which is good to -7 or -8. Just add a mid-layer if it gets colder than that. You'd be surprised at how hot you can get.

Good advice. Personaly, I just wear an underarmour coldgear base, tights, toque, gloves and a shell for all my winter running. That setup is good to -30C. When it drops below -15, I switch out the toque for a balaclava to cover my face. Otherwise once you're running, you generate plenty of heat to keep yourself warm as long as you're moving and have your moisture levels under control. If you start walking though, you start freezing pretty quick.

Also, for 5km you probably don't drink during. for 10km you will. i would suggest just plain water. and during the race, stick with the water.

a race is not training. it means putting out at a time of day when you probably don't run. no matter the weather.

Race day is always different. You can't sleep the night before from anxiety. You can't really poop in the morning from anxiety, etc. For a 10k, you can plan on drinking water at the 5k station, but when you get there and there's 500 people in line... you might just skip it.