Online Personal Training
Archive for March, 2006
Sharrock Fitness, Denver CO
I have less than a week to train for a 10K…. HELP!?
OK so it’s not my first 10K… I just did the ASICS 10K in London on July 12th, with a very disappointing time of 1 hour 13mins…long story short, I did all the things I shouldn’t have done on that day (like have a big beakfast too close to the race time, etc…).
So to beat my PB I decided to do another 10k run, which is on August 15th. I haven’t been training much at all however, and have gotten a little lazy since the ASICS one (feeling a bit demotivated). It hit me yesterday that my fitness level has already done down quite a bit as I went for a 9k run and was only able to do it in 1 hour and 12 mins! I’m about 10 days away from the 10k now!! Unfortunately, I’m away on hols this weekend, but as of Monday 10th I can resume ‘hard’ training again. ANY advice on what I can do over the next few days to get me running the 10k in about 1 hour and 8 mins?! That’s my goal time (just trying to be realistic). Thanks for your tips!
It is going to be difficult to make any progress in 10 days. You know you can already cover the distance so that is not the issue.
“Hard” training the week of a race is generally not a good idea as any benefits you would receive from training do not materialize for at least 7 days POST training.
One thing that can help directly is to lose weight — change your diet and avoid all processed and fried foods. No fish and chips. Increase fruit and vegetable intake and hydrate well. This should “clean you out” and you can lose 2 pounds of ‘waste’ weight before the race which should equate to shaving off about 10-15 sec. per mile.
You should do your last “long” run by Aug. 10th.
Thur. Maintenance run 45 min. (Today) Focus on running form. Focus on breathing and expelling CO2 rather than taking in O2.
Friday. Interval set. 1 mile easy. 1 mile race pace. 1 mile easy. 1 mile race pace. 1 mile easy. 1 mile race pace.
Sat. Rest
Sun. Early morning maintenance run — 45 min.
Mon. LONG easy run day. Focus on good running form and breathing.
Tues. Rest
Wed. Short interval set. 1/2 mile race pace + 1/2 mile easy x 4.
Thurs. Short maintenance run (30 min) Focus on form and breathing (expelling CO2).
Fri. Preview race course so there are no surprises.
Sat. Race Day. Focus on form and breathing (expelling CO2).
Remember, watch your diet and don’t try anything new (clothing, shoes, nutrition etc.) on race day.
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