When I was building up to 10k while ago, I mainly focused on slow runs starting at 6min/km until I built up to 10k in distance - but each run (every other day) would only increase 10% in distance.
I took it very slowly in building up as I had ITB previously and didn't want it to return. I would only run when I felt good.
Once at the 10k distance, I started to quicken the pace and would look to take 10seconds off my pace each time with aiming to finish strong to ensure I could go faster next time.
Smattered inbetween these runs were some interval sessions (once a week) with my club to help towards the speed.
I'm not one to stick to any proper training plan but felt that the HADD system seemed to suit me more - which is mainly around building up your base so that when you need to run faster you can.
I'm 30 and my goal at the start of the year was to run 10k in under 50 minutes which with this steady training was smashed at the first attempt (even done in training before the race). So it seemed to work for me.
I guess the main point I would highlight is don't go too quick or too long too soon!
I've recently been having a problem and I'm not sure how to cure it so thought I'd turn to you all for some help.
About 6 weeks ago, I did a 10km race and achieved my personal best of 46:35. Since then I've been a bit off running as I had a week off to recover & relax as I was doing about 40km a week in the lead up to the race.
However, I've not been able to build up my training again as I have a bad pain in my right shin & ankle area. I thought I had traced the problem to my new car and that it took me a while to adjust to the new driving position - given that my Tib Anterior muscle felt tight after the 1 hour drive to work.
So I pretty much stopped running and only doing a couple of kms each week but the pain starts after about 2km. I'd been using a foam roller on my tib anterior and then icing it and that seems to have helped as I don't have any problems when driving.
However, last night I was only able to do another 2km and had to stop - I wasn't even running at a decent pace 5:30/km.
What seems to be happening is that my right ankle becomes tight and I'm unable to run as I usually do. I usually run by striking my heel first but when my ankle gets stiff/tight I start running flat footed and becoming a really loud runner. Then the pain on the ankle and shins is so bad that I have to stop. I walked towards home for a couple of minutes and the pain stopped so I jogged a bit and it was fine for a while but the dull pain started again so I stopped.
After my 10k race, I did buy some new shoes but the pain is just as bad when I go out in my old & new shoes - plus the pain is only on my right leg.
It's rather frustrating (like most injuries I guess) as there is no pain when walking or when going up stairs. When I do run as I'm running so slowly (for me), I'm not out of breath and am concerned that my fitness will take a nosedive - I have a number of 10ks next month.
Has anyone had this before? What does it sounds like? Can anyone suggest what to do?
I'm having a similar problem. I switched shoes that had some stability to ones that offers more stability. I did this about a month ago and for the last two weeks I've had acute shin pain and lower calf pain. I'm also a lot nosier when running and slap the ground hard.
I'd be interested to what the shop says Charlotte, so please keep us updated. I'm thinking of bringing my old shoes out of retirement.
I'm feeling a lot better and back on track with my training. I've made an effort to make sure that the food is high in protein and carbs.
I'm now back on course after doing a 50m 10k the other day and felt fine afterwards.
Cougie asked for my paces (very mixed) so: 10k pace currently at 5.15/km start building to 4.50/km after about 5k. Before my break I was doing steady 4.45/km splits 5k pace near 4.30/km 3k pace near 4.00/km - done once a month for a race at lunch at work Long slow runs at about 5.10/km but not speeding up Interval nights start at about 4.20/km but go up to 3.20/km
I'm also starting to investigate supplements - as I'm planning on building to a decent amount of training (2 months to my next 10k) - but I didn't like them when I did them 5 or 6 years ago. I would appreciate any suggestions,