Help a lady out.... Fitness freaks (in the nicest way) needed

[kinboshi]

Half-marathon

Sub 1:20 (race pace: sub-6:06 per mile). Target times: 1:10 to 1:19. You should be capable of either a sub-36 10K, sub-60 10-miler or a sub-3:00 marathon. Training will be at least six days a week, with an average weekly mileage of 50 miles.

Sub-1:30 (race pace: sub-6:52 per mile). Target times: 1:20 to 1:29. You should be capable of either a sub-40 10K, sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days a week, with an average weekly mileage of 40 miles.

Sub-1:45 (race pace: sub-8:00 per mile). Target times: from 1:30 to 1:44. You should be capable of either a sub-46 10K, sub-1:18 10-miler or a sub-4:00 marathon. Training will be at least five days a week, with an average weekly mileage of 35 miles.

Sub-2:00 (race pace: sub-9:09 per mile). Target times: 1:45 to 1:59. You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training will be three days a week, with an average weekly mileage of 30 miles.

Sub-2:15 (race pace: sub-10:18 per mile). Target times: 2:00 to 2:14. You should be capable of either a sub-60 10K, a sub-1:30 10-miler or a sub-5:00 marathon. Training will be four days a week, with an average weekly mileage of 25 miles.

Sub-2:30 (race pace: sub-11:26 per mile) Target times: 2:15 to 2:30. This is an ideal first-timer’s schedule, and combines running and walking. If you run already, you might be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training will be three days a week, with an average weekly mileage of 15 miles.

Training schedules are here:
http://www.runnersworld.co.uk/news/article.asp?uan=106

(but I'm not sure if that is subscriber content only or not)

Think they are, so there are some here you can access without being a subscriber:

http://www.runnersworld.co.uk/news/article.asp?uan=107

[Rookie (Rodney)]

Ty mate.

[Acidmouse]

I never stretch before I run.  I never pulled a muscle because of that - in fact, maybe I've never pulled a muscle due to that?  When I play hockey or basketball, or when I go to training, we always start with a run, and then come back and stretch.  Never the other way round.

Aye run then stretch before sports. If the only thing you are doing is running then there is no need to stretch before.

[Ismene]

I'd advise not to stretch before you run.  Shouldn't really stretch with cold muscles, and the best way to warm up is to run!  You won't be running fast enough to worry about putting your muscles under serious duress.

6 weeks to go before the 10K?  How far can you run currently?

ummm - i don't - although i can do a great 100m sprint in stillettos.... does that count

[Ismene]

Okay this plan works time and time again....
1. Really learn the route. I mean every little nuance.
2. Having learnt the route look for two blind corners one near the start and one about 1.5km from the finish.
3. Get your bike and place it next to the first blind corner
4. Cycle it to second blind corner whilst careful not to go on route. I would wear a tracksuit top over your running top so that you just look like a cyclist as opposed to a cheating runner
5. Once at second blind corner lock bike up and run rest of distance finishing nicely in top third

I wish you every success

LOVE IT!!!!!!

[AndrewT]

I'd advise not to stretch before you run.  Shouldn't really stretch with cold muscles, and the best way to warm up is to run!  You won't be running fast enough to worry about putting your muscles under serious duress.

6 weeks to go before the 10K?  How far can you run currently?

ummm - i don't - although i can do a great 100m sprint in stillettos.... does that count

We now have another blonde bash prop bet to go along with the breath-holding competition.

[Ismene]

first off

make sure you warm up well and stretch for a good 10-15 minutes

start off by marking out a route about 3 miles

day 1 start running at a reasonable pace, a pace you can keep up comfartble without dropping speed during the 3 miles
you should have an idea from that how much more effort you would be able to add to the same run next time


next day

15-20 min light stretching dont run

day 3
10-15 mins lwarm up and strech
follow the same route as day 1 this time putting more effort into it so that at the end of the run you should still be fit to stand up and walk about and hold a conversation even if its a little puffy

day 4 same as day 2

day 5
10-15 warm up and stretch
for the run add an extra 200-500 yards and run at same pace as day 3

day 6 same as day 2

day 7
add anotehr 200-500 and do the run again

repeat always adding a few hundrred yards each time
never tire yourself out save that for race day when the adrenline is flowing

well thats how i used to do it when i was in army worked for me

TY sweetie - i think my muscles are in for a huge shock in coming days....

Oh and yes I can use the quote function, so that they're all in one - but i have to up my posts now lol

Cheers chaps - my next post will prob be on how to ease the aches and pains which will undoubtedly be worse than labour...

[kinboshi]

Ease the aches and pains:

Stretch after a run.  You can't be arsed to, but it's essential.
Cold bath/shower - it's not pleasant, but worth it.
Good trainers, good running technique and not doing too much too quickly will all help to reduce the pain and injuries.

[Ironside]

kin

jogging is part of a warm up, but running (different from jogging) from cold will lead to problems i have seen many an injury from people who just start tanking down the road without warming up

[Claw75]

not doing too much

best advice imo. 

[Joobie538]

my suggestion,

invest in a pair of heelys (as long as the route isn't uphill)

[kinboshi]

kin

jogging is part of a warm up, but running (different from jogging) from cold will lead to problems i have seen many an injury from people who just start tanking down the road without warming up

I've run distances ranging from 5K to 26.2 miles without a warm up.  What do I need to be 'warming-up' other than my legs, and these are being warmed up as I run?

[Ironside]

so you would get out of bed in the morning and start running at your full speed for the distance your running ?

if you do i would be shocked you have never had an injury

i used to run ALOT

i would get out of bed start warm up throw up a couple of times (still drunk)  finish warm up

then when the actually running started i wasnt running from a cold start

[kinboshi]

We have central heating.

[tikay]

'Ling,

You want to ensure you cross the line before His Rook-ness does? OK.

What if he does not finish, that count? (Answer, YES).

What if he bottles out, that count? (Answer YES).

So, it's simple. On the day of the Race, I shall challenge him - elsewhere - to a Heads Up Poker Match. For £100.

Sorted.

Next?