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

[pano amo]

Im same age but a little lighter, probably been training a bit longer and did mine in 55 mins. I was disappointed with that too so its all relative. I think you did alright. Good thing about running is you start to watch what you eat, otherwise there is no point. Since taking up running, I watch what I eat but not anal about it. Also tend not to spend evenings sipping booze. Running is a great new world. Plenty of pain and some frustration but I love it.
I do either two 5ks per week or if I have time one 10k and one 5k. Anymore than that and I'd get bored.

[jamescodriver]

must admit i stopped drinking almost completely for four weeks prior...being as it was booze (beers after work!) that got me into this, seems funny

[996 sps]

Go take a look at the running thread on sports forum loads advice on there for you. Good effort on completing your 10k.

[Morba]

Good work on the 10k fella

[goldblum]

If you want to improve 10k times there's little point running 5k's.

You'll need to run further than 10 and do some interval training,ideally.

This http://www.runnersworld.co.uk/beginners/big-beginn... is a link to the beginners index at Runnersworld.

Good luck.

[Beardy10]

Not sure where I read or heard it but I got in my head that 10k in 50 mins and 5k row in 20 mins were good targets to aim for. I'm 6ft 1in 42 years old and weigh about 15 1/2 stone....I managed to do the 10k in 50 mins for the first time about three months ago and it was bloody hard work but really satisfying. It was a really good long term goal for me. I can't say I have got any interest in running for much further or longer than that, I am just not designed for it. Found it much harder than the row.

Edited by Beardy10 on Tuesday 28th September 18:55

[Halb]

I haven't much interest in running beyond 10k. But I would also like a sub 50 min time, current best is 56 on a country track.