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
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
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!
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!!
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