Hi,
I'm new to running, always thought I couldn't do it but managed first 5k in May. This spurred me on to joining a club and training for a 10k but I don't seem to be improving and am at the point where I don't think I can do it. I run twice a week for 25 mins each time, plus gym, but I feel I'm not improving and can't keep pace with the group - I'm always red-faced and last which is completely demotivating. Any tips/motivation for keeping going gratefully received. 10k seems impossible dream at the moment!
Cheers,
Jo
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Before attempting a 10K race, you should be running a total weekly distance of at least 20K and preferably a bit more. By my abacus, that's about 12.5 miles. It sounds as if you're well short of that at the moment.
I'd suggest adding in a third run each week. Start off by doing it on your own, at your own pace, having plenty of walking breaks if you need them. Aim to make it a bit longer than your club runs - 30mins would be a good start.
Could you convert one of your club runs into an interval session on the track? That will help your speed.
Cross-training - doing another aerobic actibity (swimming, cycling, step class, elliptical cross-trainer, whatever you fancy, as long as it gets you sweaty) on one day a week will help your cardiovascular endurance.
You are likely to benefit from using a heart rate monitor when you train. You may still be last initially, but it will let you use your current aerobic capacity more efficiently so you shouldn't end up collapsing (although having a red face after running is normal - see thread on "injury" forum).
No reason to think you don't have a 10K in you.
Cheers, V-rap.
My discovery about taking walking breaks and going for distance/length of time out is the following. Take walking breaks early and often. Don't wait til you feel you need them. Particularly walking breaks taken early on make it possible to last MUCH longer.
Secondly, try to make yourself run even slower than normal, only allowing yourself to run at normal pace as a treat, towards the end. It is really lovely to come back from a run feeling you could have done more..
All the best.
Mungus
You can DEFINITELY do the 10k - if I can - you certainly can...!! I'm the same as you in that I started running early this year (and, not the same as you, 3 1/2 stones overweight). I did my 1st the 5k Race for life in May (42 mins) and (at the time, stupidly) entered the Jubilee 10k a week later (to keep me running)!!
I also felt I wasn't improving and was running about 30mins 1x per week on a treadmill and 30-40mins 1x per week outside. But, as V-rap advises, cross training really helps and I started cycling to work. I also built up my runs, increasing them by 5/10 mins each week until I could run (v. slowly, for 1hr 10mins) 2 weeks before the 10k)...Consequently, my endurance has
really improved, but I'm sill very slow. I've since lost over 2 stones, and the 10k was 3 wks ago, but it still took me 77 mins to complete (and that was with no stopping or walking!).
To get faster I'm following Susies advice from this forum and I've just started doing fartleks on the treadmill (only 2 sessions so far) and on my run tonight I took 2 mins off the 5k route normally do (usually takes me 38 mins), so I'm really chuffed with that. Maybe you could try that when you're at the gym?
I really hope you do it Jo. Don't be discouraged by others that may be faster than you - you will get faster, but it does take time. 10k it's really not as terrifying as it sounds and as I thought it would be when I was at the start line.. It was the best experience I've had this year and I'm planning to do a 1/2 marathon next! If you think to yourself that it's really not important how long it takes, you really do take the pressure of yourself and just enjoy it. Concentrate on being able to run for longer periods of time and build up your stamina and you'll be fine!
Kate
Never give in. That 10k may seem an impossible dream now, but so did flying to the moon - nothings impossible if you set your mind to it. Go for it and good luck.
Thanks again,
JO
I've learned the hard way that I run much better if I'm ruthless about making myself walk, whether I want to or not, at predetermined landmarks on my runs. Eventually, instead of walking, you can recover by running a bit more slowly (this is where the heart rate monitor is useful).
Cheers, V-rap.
I've had the same problem, having been running since April but only once a week for most of the time (although 2 rather aerobically challenging martial arts classes per week also). Wasn't improving a heck of a lot until took advice from these forums and bumped up my runs to 3x a week. You're actually ahead of me in that I haven't had the courage to apply for a 10k yet - telling myself I don't want to set myself too high goals. But after all the motivating advice and words of wisdom on here I'm thinking that maybe I should push it myself. Then I'll be asking YOU for inspiration!!
Fiona
x
It can be done, it just takes determination, hard work and above all, self-belief. If you really believe in yourself, anything is possible.