Training to run 10km in 2 weeks

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Waffl3s

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Hi guys,

Just signed up to do the Nike Run for Jozi fun run for the 21st of March and yeah.. I doubt I'll be able to do it in my current condition. Any tips, tricks or training regimes I can try.

Ran/walked/crawled 2km's yesterday in about 20 minutes.. Do I have any hope?
 
Try and run a little bit further, like 5 k's, and do it daily for 2 weeks...try not to walk
 
21 March is in 4 weeks, not 2?

You can make decent progress in 4 weeks. Slowly build up distance, ideally training every second day, crucial to do lots of stretching before and after training especially if your muscles is not used to frequent exercise.
 
Get on a treadmill. In the allowed 20mins, try walk 3mins, run 1min (so 6km/h for 3mins, then 10km/h for 1 min). In the next session, 2min - 2min then 1min walk, 2min run (keep the speeds the same). Do this every 2nd day until you can hold 10km/h for 20mins. Then start increasing the time. Perhaps 20min x 10km/h (3.33km) then in the next 20min, do a 50/50 strategy.. walk 2min, run 2min. This will give you about 4.5-5.0km over the 40mins. Trick is to build it up slowly and take rest days between sessions (2 if needed).

After about 2-2.5 weeks, you should be able to manage about 6km in the 40mins. Then in the 3rd week, aim for 7km in 4mins. Then you're ready to get on the road. 1 week of road running (keep it to 4 or 5km runs), 2-3 days of rest and you should be good for a solid 1hour 10km on the day. The trick is consistency and building it up slowly.
 
Sheesh, the general rule is to up your mileage/time by 10% per week. If you have a bit of base you can push that a bit harder. That being said, 10km races normally have very generous cut off so you should be able to finish.

As was said above, take your rest days and make sure you stretch after every run. Make sure you warm up before going balls to the wall.

Good luck...

Sent from my GT-N7000 using Tapatalk
 
Also started running about 3 weeks ago. Jog on weekends. First week was about 15 minutes for 2km. Have managed to get to down to 11:30. Aiming for 5 to 8km by the 1st May.

Treadmill on Wednesdays only. Excluding warm up and cool down periods I get around ten minutes at 8km/h and ten minutes at 10km/h. Would like to do more days a week but currently only one working treadmill atm and waiting for it after a gym session isn't my idea of fun. The perils of a small town gym :(

Anyone have a clue on what kind of time-frame will be good for the 2k's before I can start increasing the distance?
 
Yeah the 10% rule definitely applies, but OP is time-poor. I'm doing 35km this week, building up to 50km per week.

I think 90% of people run 2km in about 15mins. Really depends on your goals. 5min/km is always a nice fast goal. I'm trying to hold 4min/km nowadays
 
Well on Sunday I did - 1km jogging @ 8km/h , 700m walking @ 5km/h and 300m sprint @ 20km. I always run out of breath but my legs will be fine.. Tips?
 
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Take it slow. Doing too much too early will cause injury in the long run.
 
ShaunSA said:
Also started running about 3 weeks ago. Jog on weekends. First week was about 15 minutes for 2km. Have managed to get to down to 11:30. Aiming for 5 to 8km by the 1st May.

Treadmill on Wednesdays only. Excluding warm up and cool down periods I get around ten minutes at 8km/h and ten minutes at 10km/h. Would like to do more days a week but currently only one working treadmill atm and waiting for it after a gym session isn't my idea of fun. The perils of a small town gym :(

Anyone have a clue on what kind of time-frame will be good for the 2k's before I can start increasing the distance?
Click to expand...

If you aren't under pressure, increase by 10% per week, you reduce the risk of injury massively and will run stronger because of it.

I am going to Oudtshoorn this weekend for the marathon there, really hoping to break 4 hours and better my seeding for oceans.

Sent from my GT-N7000 using Tapatalk
 
gripen said:
I think 90% of people run 2km in about 15mins. Really depends on your goals. 5min/km is always a nice fast goal. I'm trying to hold 4min/km nowadays
Click to expand...

4min/km is basically sprinting??? :wtf:
Is your Nike+ / Garmin configured correctly?

6min/km is a good human pace for someone that is generally fit (and doing it for recreation / fun)
 
Firstly, if you're starting out jogging and are slow, you're probably a tad heavier than you should be too.

Go out and buy decent running shoes!
For instance, in CT you can just go to Tyger Runner, or New Balance in Century City, and the staff there will assess how you run and give you a shoe based on that.

If you don't have the proper gear, don't bother, you'll just get shin-splints etc.

Secondly, it's better to walk for an hour than run for 15minutes.

Move at whatever pace you can for 45minutes, ALWAYS, this way you won't injure yourself too easily.
If this is walking, then accept it and do it for a couple of weeks.

You'll walk 10km faster than you would be able to jog it if you aren't fit.
 
TKD01 said:
4min/km is basically sprinting??? :wtf:
Is your Nike+ / Garmin configured correctly?

6min/km is a good human pace for someone that is generally fit (and doing it for recreation / fun)
Click to expand...

Yeah definitely calibrated.. I'm aiming to break 40min for a 10km race. Sprinting is sub 30min... like the guys at the front.

It's about setting your goals, beating them, then setting new goals. Pretty much the same as when you start out and maybe want to break 90mins for a 10km or so. I'm just a bit further down the road.
 
Firstly, well done on entering the race, that is the biggest step. I think you should aim to finish the race, not get the best time possible. If you push too hard, you may cause permanent damage.
 
Registered too. Sounds like an awesome experience. Really worried about whether I am going to make the 10K. I just ran a 45 minute 5K today and mapped out a 10K route on Google Maps. It is bloody far!

Can anyone comment on the cut-off times for the race and the gradients we can expect. I know there is a pretty harsh hill heading up to Ponte Towers...
 
gripen said:
Get on a treadmill. In the allowed 20mins, try walk 3mins, run 1min (so 6km/h for 3mins, then 10km/h for 1 min). In the next session, 2min - 2min then 1min walk, 2min run (keep the speeds the same). Do this every 2nd day until you can hold 10km/h for 20mins. Then start increasing the time. Perhaps 20min x 10km/h (3.33km) then in the next 20min, do a 50/50 strategy.. walk 2min, run 2min. This will give you about 4.5-5.0km over the 40mins. Trick is to build it up slowly and take rest days between sessions (2 if needed).

After about 2-2.5 weeks, you should be able to manage about 6km in the 40mins. Then in the 3rd week, aim for 7km in 4mins. Then you're ready to get on the road. 1 week of road running (keep it to 4 or 5km runs), 2-3 days of rest and you should be good for a solid 1hour 10km on the day. The trick is consistency and building it up slowly.
Click to expand...

Do people actually train for a road event on a treadmill?
 
TKD01 said:
4min/km is basically sprinting??? :wtf:
Is your Nike+ / Garmin configured correctly?

6min/km is a good human pace for someone that is generally fit (and doing it for recreation / fun)
Click to expand...

Nah, 4min/km is fast, but it's not sprinting. Believe me I've run plenty of distances at paces faster than 4min a km. PB for 10km of about 41min.
 
gripen said:
http://www.runjozi.com/runjozi/map -- Elevation graph. As races go, it's quite flat. Gradual climb from 5km -> 8km but then nice downhills. Going to be a HUGE number of runners.

Cutoff for 10km is usually 2hours, so 12 minutes per km. Comfortable medium-fast walking pace of 5km/h :p
Click to expand...

Shot for the information. Agreed the numbers are going to be huge, estimated 10 000!? Although to be fair if we are running through Hillbrow we need the numbers for safety.

Anyone consider that this is actually Survivor South Africa and all they doing is tricking us into taking part?? :wtf:
 
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