How do you Train for a 10K?

Bigger Stronger Leaner Competitive Bodybuilding
1

Yo guys, how do you recommend a person to train for a 10k that is going to take place during the first week of October? I’ve never run a 10k before and I currently only jog twice a week on a treadmill for 1 - 1.5 miles. I usually jog at a slow pace for a 11 or 12 minute mile. I believe the most I’ve ever run is 2 miles on the treadmill.

This is just a fun 10k for fall and there is no pressure involved, but I want to do it so any training advice would be helpful. Should I jog x4 a week? How long should each session be? Should I strive to increase my speed every week up to the race?

2

I am currently training for a half marathon myself. I had not run more than 2 miles on a treadmill for the past couple of years. I recommend a focus on building up distance first instead of speed.
For example I like to run a 7 mph pace for my 1.5 mile runs but because distance is now my focus I cut back to 6.0, a slow run for me but it allows me to complete a 3 mile run.
Saturdays are my long runs. Each week I add one mile to my distance. My first “long run” was only 3 miles but over the past two Saturdays I have added two miles. This Saturday I will attempt a 6 miler.
I only run ever other day to avoid shin splints and other impact related injuries and I am keeping to treadmill runs for now at least until I’m a little lighter. (220 pounds now/ 16% Body Fat/ 30 years old).
During the week I only do Maintenance runs (3-4 miles) always less than your Saturday run.
Every third Saturday or so I plan on cutting back the distance for a “light” week. For example, after I hit the 6 mile mark this Saturday my next “long run” will only be a four miler.
On the long run the ultimate goal should be completion. So even if you have to walk parts of it, you should finish it. (They do walk in Marathons from time to time). I find I have alot of energy the first couple of miles and I am tempted to crank up the speed but you must hold back your reserves for those tough last miles.
Hope that helps. I designed my routine with help and advice from distance runners and websites. I still weight train twice a week (3-5 sets of 3-5 reps of the big compound movements) to maintain my strength but keep hypertrophy to a minimum.
The plus so far over the bodybuilding/strength programs I have been on for the last four years has been an almost unrestricted diet of healthy carbs. I generally burn anywhere from 720-1100 calories at my bodyweight during the run so I am getting more cut while maintaining my mass.

3

Here is a link that may be of use… It is for a 5k, but you can probably modify it. http://www.coolrunning.com/engine/2/2_3/181.shtmldify or extend the schedule…

4

Is this your first run? What are your goals? Just to finish?

I always found for something like this running four days per week worked real well. One long run Saturday or Sunday, a recovery run on Monday and then track workouts on Tuesday and Thursdays. The track workouts consist mainly of 200s and 400 repeats, I would say 8-12 400s on tuesday and 12-16 200s on thursdays. work at about 85% Max HR for the repeats and use a 1:1 ratio of work to rest. The long run on the weekend should be slow and long, at times it will feel as though your are running too slow, that is how it should feel. The distance should build as the race approaches and the longest run should be two weeks before the date of the race. The recovery run should be approx 30 min. in length and only slightly faster than the long run. If you feel fatigued the recovery run is the workout to skip, not the intervals. Stay hydrated. let us know how it goes.

5

If you’re solely interested in a running program right now, I’d definitely check out runnersworld.com. Here’s a link where you’ll find all kinds of training programs, including a 10k novice program. Runner's World

I used a combination of their programs to help train for my first marathon this past June. Prior to the marathon training, I’d never run more than 5 miles, I hadn’t run a distance of any significance in nearly 3 months, and I was in the middle of a bulking phase. Although heavier than I’d ever been before, I wasn’t really that out of shape (195lb, 10%bf), and considering I’m relatively young (19 at the time), I figured I could do it, especially as a bet with four other people.

Here are the basic principles for any longer run:
Like Tom_H said, your program should include 3-4 shorter to mid distance runs during the week, and a longer run on the weekend. After each week, increase your weekday total by 1-2 miles and your long weekend run by another mile. As an example, my first week of training was 20 miles total with a 7 mile long run, after my second week of training, I?d run 22 miles during the week with an 8 mile long run, and before tapering, my mileage reached 50 miles per week with a 22 mile long run. Of course your program will be much different, but this should give you a general idea. Ideally, by race day, you really shouldn’t be too concerned about being able to finish.

What I found to work best for me was to further adapt my program based on my evolving physical condition. As I expected, I progressed faster than a normal beginner would. Consequently, I began with the beginner marathon program, and as I lost weight and became more physically fit, I slowly increased my weakly mileage (an extra couple of miles in addition to the prescribed progression). In the end, I was in between the intermediate and advanced programs. Since you’re just doing this for fun, I’m sure the 10k program will suffice.

As for tips that will make the running a little easier, I’d recommend that you change up your running routes as much as possible. If you have to run a treadmill, that’s fine (I actually did a 20 mile run on a treadmill because it was 20 degrees with snow outside), but enjoy the nice weather. Similarly, if you’re running outside, don’t just run around the same block everyday, mix it up. Also, if it is at all possible, find someone to run with, especially during the longer runs when you can talk and make conversation. Next, stay hydrated. Especially when it’s hot, running several miles can really take a lot out of you, and if it is at all possible, carry a water bottle, and have a few sips every couple miles. Finally, don’t forget to taper. Even if it means only taking it easy the last week before the race, tapering has a purpose.

Now, if you’re interested in a running program that incorporates strength and lifting, you’re probably going to have a little more trouble. While I was able to finish the marathon without a problem and well under 4 hours, I didn’t have nearly as much success in trying to maintain my strength. Although lifting twice per week, focusing on the money lifts, and doing heavy weight, I ended up losing 13lbs, of which, I would estimate 8lbs was lean muscle. My bench press went from 300lbs to about 250lbs, and I experienced similar losses in squat and deadlift. Again, this is a bit of an extreme case, and I’m sure that you don’t have to worry about anything as drastic as what I experienced, but don’t be surprised if you do lose some strength. I’d recommend that you weigh yourself weekly, and make sure that you’re compensating for the calories you burn. On the upside, my %bf did drop to nearly 7%, and in the last two months, I have regained the majority of my strength while keeping my weight to a lean 183lb.

If you are concerned about strength training while running, I’d recommend that you lift three times per week and focus on compound movements using heavy weight and lower volume (Again, similar to what Tom_H said). I think my big mistake was just in the fact that my mileage was way too high, and there was just no way for me to eat enough. Furthermore, since I really hadn’t been running at all before I started training, my body went into shock and basically tried to do whatever it could to lose weight and become more efficient. With this said, I’d be very curious to hear if anyone had a similar experience and what kind of recommendations people might have to help maintain strength during longer distance running programs.

So to summarize:

  1. Good for you for mixing things up
  2. Choose a running program and integrate strength training depending on your goals
  3. Make sure you eat and sleep enough
  4. Don’t get too worried if your progress is slower than you expect or if you start losing some strength

I hope this helps.

PS. Good luck in completing this. I really don’t think long distance runners get enough credit. Of the four people I began my training with, I was the only one to actually race. But, in the end, it’s definitely worth it.

6

Thank you guys for the advice. I’ll check out the links and read up!

7

What do you guys think is the maximum number of miles per week that someone can run before they start developing the physique of a Kenyan? I would love to do more distance training, but would hate to destroy what progress I have made under the iron.

8

Twisted Steel,

If you want lose zero muscle, I would follow the advice given by the coaches from this site. In the previous cardio roundtable they concluded that a maximum of 90 minutes of cardio per week would keep you on the safe side of the catabolic/anabolic paradigm.
If you follow CW’s workout prescriptions, he uses the guidelines of 15-20 minute sessions, 2-3 times per week. If you limited your running to those windows I’m sure you would be safe regarless of intensity or length of distance. A respectable 3 mile run can completed in a 20 minute timeframe.

9

Thank you Tom!