First 10k

First 10k

My first 10k was the Thanksgiving Day Race 11/22/2007 in Cincinnati, Ohio.  During the training I was having to stop and walk during my long runs. My longest run was three weeks before the race and it was 7 miles.

At the beginning of the race a few people cramped up during the first steep hill and had to stop and walk. Close to end of the race I was beginning to run out of steam, but was able to suck it up and finish the 10k without walking. I finished the 10k (6.2 miles) in 1:07:24 with a pace of 10:52.

Sporting my T-shirt before the race.

It was cold the morning of the race, everyone was bundled up and trying to keep warm.

The starting line for the race.

The race finished in the Paul Brown Stadium.

Getting close to the end!

Beginner 10k Training Program

“Don’t ask me why I run. Ask yourself why you don’t.” - Anonymous So you have run and 5k or two and you are ready for the next step, a 10k. I am posting an updated Beginner 10k training program. I also found this one on Cool Running. This training program includes a pre-train session that you should run for 4 or 5 weeks before starting the 10k training program. This program also introduces Fartlek Training. To incorporate Fartlek Training into your runs simply increase your speed for 20 or 30 seconds, you can even use a landmark to accomplish this. Then after the interval of faster running slow back down to your normal running pace or even a slow jog until your breathing has recovered then speed up again. Hills should be done at the 5k pace and should be 150 – 200 yards long. All other workouts should be run at an easy training pace, hold yourself back to an easy pace. I know this is easier said than done Pre-Train

Mon. Tue. Wed. Thu. Fri. Sat. Sun. Pre- Train Off 4M 3M 4M Off 4M 4M

Beginner 10k Training Program

Week Mon. Tue. Wed. Thu. Fri. Sat. Sun. 1 Off 4M 3M 4M Off 4M 4M 2 Off Fartlek (4M) 4M 3M Off 3M 5M 3 Off Fartlek (4M) 4M 3M Off 3M 6M 4 Off 4-5 hills 5K-10K pace 3M 4M Off 4M 7M 5 Off 5 x 440s 5K-10K pace 4M 5M Off 4M 6M 6 Off 3-4 Long Hills 5K-10K pace 4M 5M Off 3M 5K Race (Or 7M) 7 Off 5M 3M 5M Off 3M 8M 8 Off 4-5 Long Hills 5K-10K pace 3M 4M Off 3M 10K Race (Or 7M) 9 Off 4M 3M 6 x 880s 5K-10K pace Off 4M 6M 10 Off 5 x 440s 5K-10K pace 3M 5M Off 4M 5M 11 Off 5 x 880s 5K-10K pace 3M 4M Off 3M 5M 12 Off Fartlek (4M) 3M 3M Off 2M RACE DAY

Have you used a beginner 10k program? If so what did you think of it?