New Runner - needing advice

Hi All

I started jogging Feb with the ambition of losing a few pounds in weight and not in money at some expensive gym. I love the feeling it gives you afterwards.I have slowly built up to 5k 2-3 times a week at about 32mins.

I have bitten the bullet and entered the Bupa 10k Gateshead run July 22nd and im now very scared. I've never entered a run and wonder if i will still have to the time to get up to 10k before the race. I don't want to walk at any stage.

I need advice on what to eat on the days and hours before the race and what i need to do running wise in the next 4 weeks.... help

I'm also 48 so nothing too hard please

Denise x

first of all well done with what you have done so far! we've all been there at some point.

There are some good training schedules on this site for a 10k - here's the one for 3 times a week, in four weeks

http://www.runnersworld.co.uk/racing/rws-4-week-10k-schedule-3-days-per-week/79.html

with four weeks to go and having only done 5k runs don't be hard on yourself if you do have to walk, better to walk a little bit and finish than burn yourself out. Having said that you may find the race atmosphere inspires you to run the whole thing!

good luck!

So you're running 5k = 3 miles three times a week and have four weeks to your 10k.  

My suggestion would be to increase one of your training runs to 4 miles this week, then next week increase one to 5 miles; then reduce your miles to 2 or 3 on your training runs, giving yourself a good rest before your 10k.

I'm no expert, but that sounds manageable, and if you can run 5miles in training you'll have no real problems with a 10k.

I really am no expert, BTW.  If I've given some dangerous advice, someone please tell the OP!!