Help me with my 10k training

Training Advice/Discussion 5k/10k

9 years ago 07/30/2014 8:55pm EDT

http://www.coolrunning.com/engine/2/2_4/137.shtml

I am running a 10k race on august 30 (2014), and have done the first 5 days of this training schedule. I plan on using the first 4 weeks and 3 days (last 4 days tapering) of this training plan before my race. I am coming off 1 stress fracture and 1 stress reaction within the span of 7 1/2 months which sidelined me for a year total (I ran in between injuries). I started running again for about a month and then lost motivation and quit for a month. I have started up again and my legs feel like crap (hamstring hurts and tightness in calves). I'm 11 (no joke, ran the Eugene HM in 1:34:31 entering as 12 year old so that I could compete if you don't believe me) and have the following PRs: 11:48 3k 21:20 5k 26:31 4 miles 33:10 8k 44:29 10k 1:07:13 15k 1:11:13 10 miles 1:34:31 half marathon. What time should I expect, and what adjustments should I make to my training plan.

9 years ago 07/30/2014 9:22pm EDT

re: Bad videogamer

Minor typo: 26:33 4 mile PR

9 years ago 07/31/2014 11:07am EDT

re: Bad videogamer

The key is to give your body tine to adapt to training. Sounds like you probably did a fair amount of training building a base to be able to get those PRs, which are very impressive by the way. But no matter what age your body needs enough time to recover and at your age grow.

For a race within a month I'd strongly recommend that you focus on slowly building up your mileage (peaking at no more than 15-20 a week as you.near race day) and making sure you take rest days (1-2 a week). Working with a coach or youth training group is a good idea, too.

I wouldn't worry about time much given that you've just restarted your training. Run this first one back for fun, see how it goes and continue to slowly build your base, hopefully working with a coach who can give guidance to make sure you stay healthy. With those PRs it's clear you have a future in running as long as you can train smart, stay healthy and enjoy what you're doing.

9 years ago 07/31/2014 3:16pm EDT

re: Competed in college

Competed in college wrote:
The key is to give your body tine to adapt to training. Sounds like you probably did a fair amount of training building a base to be able to get those PRs, which are very impressive by the way. But no matter what age your body needs enough time to recover and at your age grow.
For a race within a month I'd strongly recommend that you focus on slowly building up your mileage (peaking at no more than 15-20 a week as you.near race day) and making sure you take rest days (1-2 a week). Working with a coach or youth training group is a good idea, too.
I wouldn't worry about time much given that you've just restarted your training. Run this first one back for fun, see how it goes and continue to slowly build your base, hopefully working with a coach who can give guidance to make sure you stay healthy. With those PRs it's clear you have a future in running as long as you can train smart, stay healthy and enjoy what you're doing.

Yea, I had a stress fracture too when I was 11. Took time off and then built back up slowly. Doctor said to keep volume down but that wasn't a prob as I didn't run any race more than a 10k. I do two semi to hard workouts a week - speed work for one and hill or hard tempo for the other. I do 2 or 3 easy runs and one other longer run. I also mix it up sometimes.

wish I had a coach or group to run with when I was 11 cuz I tended to ovdrtrain. I'm 16 now and .you high school coach really helps keep me on track.

9 years ago 07/31/2014 10:05pm EDT

re: Bad videogamer

Dude you got the engine, just take make sure you take care o it. Do you do XC? I'd focus on building a solid base for XC, include mechanics, neuromuscular training and intelligent training - not too much volume.

9 years ago 07/31/2014 10:18pm EDT

re: Morun

Morun wrote:
Dude you got the engine, just take make sure you take care o it. Do you do XC? I'd focus on building a solid base for XC, include mechanics, neuromuscular training and intelligent training - not too much volume.

not planning on doing cross country season, just want to lower my 10k pr to 43-something within the next year. That's my goal

9 years ago 08/01/2014 6:33pm EDT

re: Bad videogamer

Bad videogamer wrote:
Morun wrote:
Dude you got the engine, just take make sure you take care o it. Do you do XC? I'd focus on building a solid base for XC, include mechanics, neuromuscular training and intelligent training - not too much volume.
not planning on doing cross country season, just want to lower my 10k pr to 43-something within the next year. That's my goal

Do you have a group to train with? That definitely helped me. That's what I liked about XC.

Anyways, good luck,

9 years ago 08/01/2014 9:13pm EDT

re: Amos is awesome

Nah, no group. My local XC club is pretty bad.

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