Help! Signed up for a 10k run and have done NO training! 🙈

[IDry]

10k is in 3 weeks time, and having signed up to it last year, due to an old injury and heavy workload (all of the excuses!), had resigned myself to not doing it.

However, my race number has arrived in the post, and this is a long held ambition that I actually want to achieve after all.

Am pretty unfit - if I were beginning C25K, I'd need to start at the beginning!

However, if I lace up my trainers from today, do you think i could get to a place within 3 weeks where I could run-walk the course, by gauging how far I can do today, and building on that?

What a plum I am!

YANBU - do-able, you've got this!
YABU - are you mad? You'll die!

Assuming you aren’t injured now and are reasonably fit then yes. You won’t be among the winners but you should be able to get there.

Sorry you say you are unfit. I mean, could you walk 10k today if you had to? If so then you are just looking at doing it more quickly.

If you are happy to run / walk it, then yes- it’s totally doable!

You'll be fine. Just start running now

3km 1st week. Run 1 - Today
5km 1st week. Run 2
5km 1st week. Run 3
7.5km 2nd week. Run 1
7.5km 2nd week Run 2
10km 2nd week Run 3

Don't focus on time and speed. Focus on distant and endurance. Buy some gels, physio tape and epsom salts

Will proper runners get pissed off if I'm walking part (most) of the course? Don't know the etiquette! Other than making sure I'm not getting in the way, which is highly unlikely as I'll be bringing up the rear!

I bey you aren't as unfit as you think!!

Try week 6 on C25k and see how you do!

@Caddyautopants - great advice! Thank you

@MatildaTheCat - yes, I think so!

You can try watching interval training videos on YouTube and follow them

And definitely learn to stretch.

I'm sure you can do it OP. Even if you ran half and walked half x

Could you walk 10k non stop?

If you can, then you'll definitely be able to build up enough running to 'jeff' a 10k (walk/run but with intent rather than anything else).

Most of the cut offs for 10k road races are slightly less that it would take for someone to walk the whole distance at a decent pace. You can do it and probably enjoy yourself too.

You don't need to run 10k before the race, aim for 8. Build up from today. If you can walk 10k you can slow run 10k.

As long as you place yourself in the most appropriate pen, not at all. You'll probably find yourself amongst people who are walk/running the course anyway - I've yet to run an event where there haven't been runners who use walking as part of their strategy.

The trick is to stay ahead of the tail walkers. As long as you're faster than them, you're fine!

Can you look up the results from last year and check the finish times? Anyone on more than about 90/100 minutes probably walked it. If you see a good few at those times you'll know that you won't be last and won't have too much pressure to go faster (which could push you into injury). Also check the amt of runners in total - the more there are, the bigger the range of fitness.

If you walk at a good pace you could do it in 2 hours, so any running at all will help. Run/walking is common, I've never been at a 10k where there haven't been some people run/walking. I say go for it. But, some races have a time cut off. This is mainly road races as there's a push to get the roads open again. You can check this with the race organiser.

I have just restarted running after a long lay off and had been trying to run a normal run and having to give up and feeling down about it. So I started Couch to 5 k at week 3 with a heavy heart, expecting it to be dreadful, and was pleased to find it a bit too easy. (I am going through cancer treatment and am recovering from chemo at the moment.) So as others have said, just pick a week from the plan, and start there and see how it goes. Something about the 'permission' it gives you not to run continuously really helps. Good luck and have fun!

As long as you aren't completely out of shape then you'll be able to get round. It won't be fast and you'll probably need to walk/run it but you'll get there.

In terms of prep, 3 weeks isn't long enough to make any significant gains in your fitness. Just get out there and get some time on your feet, don't worry about pace or distance at all, just gradually build up how long you are going out for without hurting yourself.

Good luck! However to all those saying if you can walk it ... I walked about 10k in one go the other day (it's about 12,500 steps) but I could not even slow jog 1k. I wasn't walking fast though.

No. DH race-walks over long distances (it's his sport at 75+ having been a distance runner earlier in life) sometimes alongside runners and runners are always supportive.
As long as you check behind you when significantly changing pace, it's all good.

OMG! Buoyed on by the above, I think I'm gonna do it! Cheers, everyone!

Plenty of 1.5hr finish times last year (roads are closed for 2), so I won't be on my own hopefully.

Excited/scared now!

@dotty2 - wow! Good luck with everything! I have no excuse if you're flying the flag! Thank you! xx

I did exactly this OP, only it was a marathon 😂

You'll be completely fine with 10k!

I did a 10k run last week after not running at all for 5 months due to injury. I decided to walk at every km marker, and run again when I recovered a bit. think I did it in about 1hr 35. And it felt great!
Go for it, and think of the shiny medal when you're done!

If you can walk 10k, you'll get round the course.

For that distance in 3 weeks, set up a timer on your phone and "Jeff" it, 30s walking, 30s running. The frequent rest reduces the impact and keeps your energy levels up. If you have a sports watch, use it to keep your pace down to maintain your energy.

Keep the last week light as a recovery week so you're fresh, but do 2-3 sessions in the next 2 weeks building up the time so you can last at least an hour.

Place yourself at the back and there'll be plenty of people in a similar position.

I did a 10k last year and had only reached week 6 of couch to five k. Completely doable . Just get out for a few 3-4km this week and then add on an extra K or two the week after. The adrenaline will take you along on the day also!

What type of 10K is it? Is it a big road race? If you have your number already it sounds like it so yes you will be absolutely fine.

I've done all sorts of running events from the big ones like Great North Run to the smaller less than 100 entries trail races and everything in between. No-one will bat an eye if you walk some (or all) of it. Just as long as you don't start at the front.

Good luck and you'll be fine. Honestly.