Runners I need your help! Urgently!

[buggyRunner]

Ok so I am doing a 10k tomorrow- I used to run a lot (only up to 10k) and I like to enter 1 a year. I entered this one when o had just had dd2 and I have only managed to run max twice a week.

I usually do 4.5- 5 miles and last week did 9 k- it was hard- it took a long time.

So I need tips please (think I'm going to end up in a heap!)

I personally blame the shred as that is what replaced my running since Xmas!

I wouldn't call myself a runner. I'm very slow, and haven't run for ages. I have done a few 10ks though, and was a member if a running club for years and level 1 coach.

All I would say is run your own race. Don't push yourself too hard, and I'd you have to walk some of it, that is fine. Although if you can, it's better to go slow and steady and keep going, rather than faster and walking. Does that make sense? And don't get carried away at the start. Save some for the end.

No hints but I'm doing my first ever 10k tomorrow. I intend to take my time, just finish it and use my result as a baseline for the future.

Don't go off too quickly at the start.
If you're struggling give yourself a target to aim for e.g. I'll jog to that tree then walk to that lamppost. Then find another target.
Think of the calories you're burning off all the way round!

Good luck!

If your 9km was hard and you were really fading and going slow compared to your normal pace, commit to a run/walk from the start. (5m running, 1 minute walking say, tough to know for sure, anything really just to force you to reduce the intensity whilst still running. The problem is that running below a certain intensity is actually harder than walking so there's no advantage to be gained - but run/walk then evens the intensity out. So here I'm disagreeing with StuckUpTheFezziwigTree, but for everyone slower than a ~4 hour marathon or 2 hour half marathon, then it's generally faster to run/walk than just run. For 10km it's normally running all the way - but only if you know you can make it - if you can't, getting the walking in early is better than a death march at the end.

Don't go off too hard. Find someone to keep you company late in the run and get each other through it - unless they're a negative person, in which case get away from them quickly.

Enjoy it - you'll be faster next time.

Thanks for the advice- it's going to be so wierd not going for pb! Think I can run it- dp said he'd run it with me (but he is v fast so think it will be hard for him- his best mate will prob keep me company too- who is also a club runner)

Oh god- I actually feel sick!

Your breathing controls your heart rate, deep slow beaths but don't strain your self breathing, keep relaxed x

Good luck buggy, take it at your own pace and I bet the thrill of the race will help you across the line.

Just enjoy yourself and good luck!

Did it with a sprint finish- not too bad time either! Thanks