Wife planning to do USMC 10k this year any suggestions?
 

Do you seriously run? Do you have any suggestions, books to recommend or websites to visit?

She's been using the treadmill this past winter, she's starting to street run. She's at about a 7 minute mile.


She has three months.

Thanks for any guidance.

When I did cross country during my high school days, it was more of a mental drain than a physical one. Once you hit a certain point, you can keep going and going.

As long as she keeps her breathing steady & rhythmic, she will be fine. Is this a timed event or something?

She needs to get off of the treadmill, and start running outside. Not on a track, either, unless the 10k is going to be at a track.

It's part of the US Marine Corp Marathon, but just 10k of it.

It's a street race, through DC and parts on NoVa.

a 7 min mile, she's kicking ass.

10k isnt so bad...just get her to run outside.

My bad, she's working towards a seven minute mile, not there yet.

To go with Dallison's recommendation. have her check out

http://www.halhigdon.com/10ktraining/10kintro.htm

Hal Higdon used to be the editor of RW and has training plans on the site. The link above will direct you to a few 10K training plans. RW also has the Smart Coach tool which goes into a little more detail by specifying times for Tempo runs, speed work, etc. Higdon's sight assumes that the person using this knows what these times should be.

Pics of your wife?

sorry for the hijack, but I recently started training for a 10k too.. my original goal was under 1hr, but I've already reached that goal...

So I'm wondering what's an average time for a 10k?

42-48 for men and i would say 44-54 for women. That's just ballpark

damn.. still got a lot of training to do.

im a runner at heart. sometimes ill go to the mountains for a 10-12 mile run. some of the runs i do have a 2-4 mile incline, which is the best for training. if there are any hills or so, have her run them (best fro training).

if possible get out in the morning (5-7am) for an easy 4-5 miles. its harder to breath during this time, so in a way its as if she was trining at an altitude.

3 months inst much time. the first 2 weeeks id run 4-6 miles, then the other 2 1/2 months id try to run 2 times a day if possible. monday-saturday. last two weeks once a day, and have her REST the day before the race and i little 2 mile jog two days before the race.

VERY IMPORTANT, IF POSSIBLE, RUN THE COURSE A COUPLE TIMES BEFORE THE RACE. KNOWING WHERE TO KEEP A PACE, AND WHERE TO INCREASE WITH OUT ANY EXTRA EFFORT (LIKE DOWNHILLS) WILL HELP HER WITH TIME.

here is what i do during a week when training for a 10K RACE. (you can get an idea, of how the training works, if you are trying to place).

MON: 8-10 miles
TUEs: 4-6 miles
WED: 8-10 miles
THURS: 4-6 miles
FRI: some physical activity that requires speed. (barefoot, somehting fun)
SAT: 10-12 miles
SUN: REST

now, depending on what her goals are:

-trying to place
-good time
-just finish

the training will be different.

like someone above posted, HALF WAY THROUGH THE RACE ITS AL MENTAL. YOURE BODDY CAN KEEP THE PACE IF YOU CAN INDURE THE PAIN!!!

pretty much what adrian said. ^

pretty much 2 days before race day, she has to sleep well cause thats when it matters. and a day before race day, she has to eat well, keep hydrated. itll make the biggest changes.

euro925, i see you live in concord. i live there for bout 1 year. i went to jr high there. i was off MAYET st.

i have family there. one of my cousins drives a burghandi 98 turbo eclipse. you cant miss him!

This will be her first so she justs wants to finish.

Thanks she'll be reading this thread.


I think I just threw up a little reading what you do to get ready or JUST for fun.

There are running groups in every town. They're usually free to join and they will help train her to reach her goal. Usually there will be a person setting the pace and it's accordingly to the level of the group (in other words, the groups are divided accountingly to their levels). They meet up and run. People basically run and keep up with the person setting the pace. As the weeks go by, they start upping the pace.

ill keep a look out for him! but i usually hang out in pleasant hill since i go to high school at College Park. =)


thats also true. id suggest going to your local running store and asking them about running clubs. chances are they would one or know of one.

haha! i do this for fun! when competing the training is very much alike except i UP THE PACE. (say 8-9 miles in about an hour)

you get use to it....

btw, i did this kind of training for high school. NOT ONLY THAT BUT, ASIDE FROM THE WORK OUT, I HAD TO RUN TO PRACTICE EVERY MORING (and extra 4 miles. i always got a ride back tho) :thumbsup: