Top tips for Great South Run training

[onlyconnect]

I plan to do it next October - 10 miles flat. What would your top tip for training be?

To put you in the picture:
I've done a bit of running in the last couple of years but am very slow. I have been running about once a week for 20- 30 mins. I can run 5k in a very slow time and feel as if I'm going to die afterwards. I'll be 50 by the time of the run next October

[londonmummy1966]

I did it this year and am about to turn 50 so it is doable....
I would get yourself a 10K plan for now - plenty available on the internet so look at several and decide which works for you. Aim to be able to run 10k in March. A good tip is to do a gentle 5k the day before your weekly long run as it helps build stamina - I do a parkrun on Saturday and a long run on Sunday and it works well.

Once you've done a 10K find a four month half marathon plan as that will allow you plenty of time to repeat weeks especially if summer holidays mean you have to miss a bit of training.

One last tip - if you find running for long stretches difficult have a look at Jeff Gallway's website. He has a technique for running with short walk breaks which has actually made me faster over longer distances.

You could look at joining the half marathon thread for help and support as there are lots of very experienced runners on it who helped me through my first half in October.

[stilllearnin]

Yes, I am a fairly new runner too and strength training is important for preventing injury. So you may want to think about strengthening the muscles that support your knees. I am not sure you need to do a class if you don't have time. But it is something to consider.

mrs mooks point about the recovery weeks in the plan is good too - that is why a plan helps I think. It makes sure you pace your training.

[onlyconnect]

mrsmook that's interesting and comforting. I do have a bit of a time issue too but with a bit of effort I should be able to do 5 runs a fortnight.

[MrsMook]

I went from completing C25k in the March to a HM in the October. After C25k, I carried on increasing the time out running and walking and did a 8.5 mile fun run in the June. I was expecting to run/walk, but actually ran it and in my elation, got talked into the HM!

I did a 12 plan and could already meet the starting weeks. That plan built up with an extra 10-15 mins per week, and every 4th week being lighter for recovery. The maximum run was 2hrs which got me just past 10 miles.

A year is a good time to build up. I'd work up to a comfortable 10k which gives good scope to increase the milage on a plan in the final months over the summer. Stamina is a good foundation for increasing speed at shorter distances. Only one run per week needs to be longer. The other runs can be shorter and focus on pace/ recovery.

Cross training is useful. I rarely run more than 3 times per week and fit other exercise in- I do circuits and a Buggy Fit class that are good for strength which compliment running and reduce injury risk.

[onlyconnect]

Thank you. I'll definitely look at the tool to create a plan. I'm worried because running feels very unnatural to me. I never seem to get any better. I want to do it though for the fitness and the feeling of achievement

[ThroughThickAndThin01]

lljkk I think it varied, some did a few more light runs. Some did Pilates those stuff also boxercise classes. Some just did those 3 sessions. As far as I know no one swims!

[stilllearnin]

Lijkk I think the point is that you are not really jumping from a short distance to a long - you have built up your weekly longer runs in the preceding week. But it is generally best if you run more than once a week and vary your runs (stops you getting completely knackered/ injured/ improve your fitness especially if you are doing intervals or faster runs over a short distance). So I can see it would look weird but you have shorter and a longer run each week building pace or distance as you progress through the weeks. Does that make more sense?

OP the link I put in allows you to select your run from the drop down menu or put in your own race date and distance and then will generate a calendar for you to stick to. You can set it so you get weekly reminders of what you are supposed to be doing - I always got these whilst in the pub

[lljkk]

ThruT&Thin: what did people in your club do on rest days: nothing, minimal, anything but running or anything you liked...? Could everyone do 10 minute miles on avg during club runs?

Yeah, sorry, screenshot isn't any help to OP. It's just one of dozens of training plans like it, though. I don't understand how people can run so minimally in the week & then comfortably jump to 80-90-100-120 minute runs on the weekend. At pace = 10 min/mile, as well. It seems to work for other people... I could not do that running, but I guess others can. I wondered how.

[lastqueenofscotland]

That screenshot starts at 9 weeks in...

[ThroughThickAndThin01]

My running club have just done it.

They did 2 x 4 to 5 mile runs a week, plus a third run in which they increased the distance to around 8 miles. They peaked at 11 miles two weeks before the event.

[lljkk]

ps: and what do "rest" days really mean? Is it a complete do-feck-all day, or could you go swimming for an hour, or else do anything that isn't running / vigorous? How much activity is allowed on a 'rest' day?

[lljkk]

So it only works if you can already run 6 miles in 60 minutes?

[lastqueenofscotland]

Where are you reading t like that?? There's 3.5 weeks between 60 mins (a steady 6 miles) and 10 miles

[Thethingswedoforlove]

I did it this year! I simply added 1k to my distance per week. I ran three times per week in the two months or so leading up to it. One run was meant to be short but quick, one medium length run (became 10k once that wasnt y long run any more!) and one longer one increasing by 1k per week. I didn't get a fantastic time but I came in in the first half of the runners. An amazing experience and I am already signed up to do it again next year!!

[lljkk]

... honestly...!! According to this BUPA training plan I should be ready to run a 10 mile race on Wednesday. What a stupid programme. But I know it's very standard training plan. I am totally baffled how anyone does that. Don't these events have broom wagons and cut off times??

[lljkk]

I couldn't jump from regular 5k to one-off 16k (10 miles). I just couldn't.
What is the trick?
I regularly run 5 miles & the idea of going 6 miles makes me want to cry, I have no idea how folk do bigger jumps. Simply slowing down wouldn't be enough to keep me running most of the time for a longer-than-usual distance... not unless I was allowed to walk most the way.

[stilllearnin]

You can get yourself a plan from here

My experience is that no plan ever goes according to plan, but this really does give you the best chance of improving your running.

My top tip would be to enjoy it though. I have just done the Great Birmingham Run and there are all sorts of people there - absolutely no need to worry about being slow. Good luck

[lastqueenofscotland]

It's a really beginner friendly run.

I'd enter a late August/early sept 10k, and get to a parkrun.

3 runs a week should get you round.

My advise would be get there early. yhe traffic is usually obscene and the queue for the loos is out of this world