Here is a very long post about preparing for the 10k... and we can use this thread to keep in touch with each other about how our preparation is going!
*Disclaimer*
Please note that I know nothing about anything and the following is just my cobbled together ideas ... if anyone is remotely unsure whether it is safe for them to start running, please check with your doctor and/or a qualified fitness specialist.
Okay then!
First things first: what do you need?
Shorts, t-shirt or vest, trainers, sports bra, good socks, and a sweatshirt or jacket for colder days. You can wear whatever you like really, but don’t compromise on the shoes – they are a decent investment that will help prevent injury and keep you comfortable. Try out different clothes until you have something you’re happy with - that’s comfortable, doesn’t ride up, has the right pockets etc (keys! phone! Ipod! Jelly babies!)... then stick with it.
Reflective gear – if you’re likely to be running in the dark, invest in some hi-vis clothing, whether reflective strips or a vest... it’s better to be safe than, er... not safe.
Water bottle – personally I don’t carry one, but some people like to have water on them at all times. Try it out, see if you find it easy to carry for a length of time. They do provide water during the 10k, at about the half way mark.
IPod/mp3 player – I couldn’t run without mine. I like to listen to podcasts, and it’s also fun to create running playlists with lots of motivational ‘Eye of the Tiger’ type tunes on them. If you’re very organised, you can make a playlist that matches your run, so start off slow, speed it up, little sprint, then cool down... (in fact, didn’t someone make a whole album like that?)
Stopwatch – this is good if you are aiming for a time, and if you want to do speed work or mix it up a bit. Or if you just need to back in time for Eastenders.
Motivation! We all have good days and bad days, but it’s important to keep focused. Set up a reward system – earn a treat each time you reach one of your targets. Or go running with someone else – company always helps. Or come on the forum for a little boost! Everyone will be feeling the same at some point and it helps to share.
Training!
Okay. Now we have to start training. What I’ve done is a very general guide to training for a 10k race that is adaptable to suit your needs. If you would like a more structured, or tailored programme, there are plenty available on the internet. Or if you want to do something completely different, then that’s fine too. And let us know how you’re doing it – others may want to follow suit!
Fitness level: As we are all Derby fiends, I’m assuming a certain level of fitness. If you think you may be below that, then build it up more slowly, alternating walking with jogging over a half hour period, until you feel comfortable jogging for the whole 30 mins. Then increase this bit by bit to get to 40 minutes, 3 times a week.
Nutrition & Hydration: it is essential to keep properly nourished and hydrated when following any training plan. Slow–release carbs, such as pasta or porridge, help to provide you with energy before running, then you need to replenish your energy stores afterwards, and help your muscles repair themselves, by eating healthy carb/protein combos. Diet is very much down to the individual but as a general rule, follow the basic food pyramid: keep topped up on your vitamins by eating tonnes of fresh fruit and veg, eat a balanced amount of proteins and carbs, and stay off the junk – cut out salty and sugary snacks, and try to eat wholegrain/wholemeal where possible. You may want to cut out caffeine, but some people find coffee helpful before a run. Also drink plenty of fluids, as you will be sweating more – drink lots of water, and some people like energy drinks after exercise to help replace salts (some would argue cheap diluting juice works too). Don’t eat or drink *at least* half an hour before running (some would say longer) or you might be regurgitating in the park. And generally I wouldn’t advise running with a hangover – but as I say, each to her own...
Training Schedule
So the basic idea for this is to run 3 days per week, with cross-training 2-3 other days, and 1-2 days rest per week. You can mix and match that however suits you – so if you’re at Derby Wednesday/Friday, you could run Tuesday, Thursday, Saturday, rest or go swimming on Sunday and rest on Monday. Or, if you’re at Derby on Sunday, you could run Monday, Wednesday, Friday.
The way I’ve done this in the past is, the first run in a week I do a short, brisk run, and push myself speed wise. The second run, I start off slow, then do a bit of speed work (pyramids, or random sprints) or hill runs. The third, I do a longer, gentle run – this one I will start off at about 30-40 mins and build up each week. I’m quite a plodder so my timing won’t suit everyone. I do a 10k in about an hour if I’m fit. I would like to get faster.
[Grrr I can't paste my example of an 8 week plan here
- if anyone wants it I can email it to you! You can follow it, or tweak it, or make your own. Some people like to go by distance, some by time. You could change it to a 12 week plan, starting off gentler, or ending more hardcore.]But what I suggest is, as no one has Derby on a Saturday, that we should all meet on a Saturday or two for a group run. This will give us something to aim for!
Stretching!
It is highly recommended to stretch before you run – but *after warming up*. So you could walk briskly for a few minutes, or jog very gently, or jump on a trampoline, or dance like a crazy person to Survivor – then stretch thoroughly before carrying on.
Remember to stretch *at length* after every run. Stretch out each muscle group for at least 30 seconds, holding not bouncing. If you are not sure of which stretches to do please ask or look it up.
And listen to your body! A bit of stiffness is to be expected, but any ongoing discomfort, any radiating or sharp pains – stop. It’s not worth injuring yourself. Stretch if you can, take it easy, take advice from an expert.
Okay - go!
By the way, I love "stay off the junk – cut out salty and sugary snacks" as if this is something that 
Well done to you!
