Running a 10km race. Help please!

I am 22, female, 5'8 and 147lbs. I'm keen to run my first 10km race, but the race day is only a month away.

I have an on-off relationship with the gym and it's definitely been an "off" last couple of months. I haven't been going to the gym, just walking every day... so my fitness is pretty low right now.

I'm really keen to do this race and was wondering what kind of training I would need to do to get in shape in the limited time I have. I'm not looking to actually do this race competitively, just be in shape to complete it!

At the moment I'm planning on hitting the treadmill maybe 4 days a week to build up my running fitness, but I'd really like some more advice and suggestions.

Cheers!

I don't know your fitness level so this is just a suggestion.

For most races you have to be able to complete at least half (preferably more) the racing distance comfortably at this stage of training. If you can't run 3 miles comfortably now then you might have a problem trying to run 6.2 in a month.

But I'd still encourage you to try to jog at least a couple miles a day. Try to work your way up to 3.1 miles without needing to stop. Also alternate between running and walking the entire distance two or three times a week until race day and you should be fine. Get your mind prepared for the distance; if you're in decent shape you should be able to finish it.

Good luck!

Consider taking it down to a 5k? I wouldn't be doing 10k if the last few months haven't been good going to the gym and you said you have been walking mostly. You should be doing long runs once a week and only increasing by 10% each week. I did my first 10k in may and was already running 5k steady by march and even that was cutting it close with 2 months to increase to 10k, by following the rule. I finished in 59min 51s. Not properly training and increasing your workouts too much too quick increases your risk of injuries. Not to say that you will get an injury but is it worth it? I always recommend strength training too if your running. the article:

http://figureathlete.tmuscle.com/readArticle. do?id=1784089

Maybe work your way up to a 10k but give yourself more then a month :) There's always races going on from now til end of Sept.

Thanks for the advice. I think I'm over-estimating how fit I can get in a month, so I've decided not to compete.

Unfortunately, I live in Malaysia and this is the only running event (not for a club) that I can find, and they only hold the event once a year. I'm sure I'll be able to find something else sometime though.

I'm going to keep hitting the gym and trying to improve my fitness/speed/distance etc, but I won't be competing.

Mery; there is nothing wrong with completing it, even if that means your walking a bit if it.  That way it can give you a base of where your fitness level is at.  10k is not really that far - you can take it easy and still finish.

Original Post by risza:

Mery; there is nothing wrong with completing it, even if that means your walking a bit if it.  That way it can give you a base of where your fitness level is at.  10k is not really that far - you can take it easy and still finish.

 ^ also a good point on walking some of it. If you work up to running 5k and walk the other half then at least you still do it (or mix up run/walk along the way), since it's the only one around. Never any shame in walking any part of a race! 10k is far enough of a distance imo, it probably take 1h 20 - 1h 30min.