Done my 1st 10k..what next

[jamescodriver]

almost as per the title, but i completed my first 10k race yesterday, a little disapointed not to get under an hour (two minutes over).

This was the first time i have done anything like this and at 38 and 15 stone its taken some effort! piled on a couple of stone over the last few years having given up smoking..

I have entered another 10k at the end of November and what i would like to know is whats the best form of training from now until then to improve my time?

My own thoughts are two 5k runs in the week and a long run on the weekend (10k+) this fits in with work/kids/etc

but any thoughts from the fit and thin on PH?

regards

JP

[MikeyT]

Go google 10k training or whatever - should help.

What weight are you now then (I'm looking to lose some having kicked the cigars)

[Berlin Mike]

The distances you're running sound fine as a start off. Don't expect your weight to drop quickly at first as your body will be converting fat into more useful stuff like muscles and blood. Your weight will drop after a while though, I lost over 12kg in the first three years.

I would suggest putting some slow runs in between the 5km runs. It's amazing how slow runs help your body recover from faster training runs. Have the kids accompany you on bikes, if you can chat you're not running too fast and it's good for them too.

My running started off again (aged 43) when we got a dog. I run most days becaues the dog has to go out every day. He loves running, it does him good too.

Mike

[Rich_W]

Intervals. Run, sprint, run to recover, sprint and so on.