10k in 3 weeks

[User543211]

I really really want to run a local 10k in 3 weeks, I just don't know if mad for trying it?
Background
Only ever ran one proper race, a half marathon in 2018 under 2 hours which I obviously trained for. Was pretty fit at the time, loads of gym and hockey too. Since then I've hardly run, had a baby in 2021 and in 2022. For the past 9 months I've been doing body pump 3 X a week and since the evenings have been lighter I've been going for a slow jog of around 3k a couple times a week.
Last night I decided to try a 5k and did it in just under 30 mins. I feel like I could do the 10k at this level if I up my training in the next 3 weeks?
I live rurally, there's no park runs or anything round here. This 10k is the only one in my county anytime soon and with 2 small kids I just don't have time to be going to far away locations just to run one.
Any tips for training between now and then or shall I just bin the idea?
Feel like I'm finally getting myself back after years of pregnancy and breastfeeding - I'd be so proud of myself if I can do it.

If you went out and did 5k in under 30 mins you are clearly a decent runner. You'd definitely be able to 'do' 10k in a few weeks' time based on that, but you may find it hard.

I'd say between now and then you can't 'train' for it, but you can 'prepare' - do a 7k run and an 8k run between now and then, and a few other shorter runs and you'll get round. Just don't set off too fast (ie at your 5k pace) and expect it to hurt a bit (and have sore-ish legs the next day if you go too fast).

I agree with this. Generally I'd say no, but sub 30 5k is a good base level. Take it gently the last 5 days before, and go easy on the pace. Don't aim for sub 60 on race day.
If stamina isn't quite there, "Jeffing" with short, frequent run/ walk intervals will help stretch the stamina out .

You've got a few weeks to stretch a longer run out, and it's not essential to run the full distance in training if aiming to complete.

Listen to your body though. You don't want to go in to it tired and injured, and make sure your shoes are in good condition.

Thanks both. Good advice re not training as such but preparing. I don't consider myself much of a runner and it's never come naturally to me. I really surprised myself last night and didn't find it too bad (presume running around after toddlers has kept me fitter than I realised).
I think I'll give it another week or 10 days before signing up and see how I go between now and then, perhaps trying a 7 or 8k in the meantime and some shorter runs as well.

I think you're probably a better runner than you give yourself credit for if you ran a sub-30 min 5k without really thinking about it!

In your OP you said you 'really really' want to run the 10K - I'd harness that excitement and enter now. If you think about it too long, you might talk yourself out of it (or entries might close/sell out). That will probably give you the incentive to get the longer runs done. Go on - you know you want to!

See if you can find the results for last years race - if there are lots of finishers in the 1hr 10mins + end then you'll be fine

If the last few finishers are still under an hour - you might want to consider if coming last will be ok

I mean someone has to come last

I have been doing a few fell races where I know I will be one of the last to finish - but when most people wait about at the finish for the results - I'm usually good to finish while they are doing them

You sound like you'll manage 10k in an hour or maybe 1.05-10 if you need to walk a bit at the end stage - which for many races will be absolutely fine

My town 10k and the next one over have plenty finishing after 1.10

Every 10k I've done has had plenty of finishers well over 90 mins! At OP's pace she is in no danger of coming last (unless it's a small field of club runners).

@Chocolateteabag great advice, I've just checked and out of 7 pages of results the last 3 pages are over an hour. It advertises itself as an 'easy' course suitable for beginners without too many hills.
I forgot to mention that I'm taking my 2 kids to Peppa pig world (5 hours away!) the Friday before and staying the night (2 days at the park) and back Saturday night before the run on the Sunday morning 🙈 Maybe I'll just be to knackered. But I really want to do it. I love a challenge!

@TheTripThatWasnt you are right! Best get on and book it 🤞

Definitely book it - you know you can get round and if it's slower than you had hoped - well now you have a target to beat next time

Because OP, there will be a next time....

Once you start them they get addictive

An update (if anyone cares haha) the race is next weekend and I planned to do 5 miles today (longest since the start of this idea). Anyway I miscalculated the route and ended up doing 10k by accident! I did it in 1 hour and 2 seconds and actually can't believe it as I've had a weekend of too much cake and wine and didn't run as planned last week. So it's a huge confidence boost and I'm going to try to get under the hour next weekend.
All I can think is the body pump must have really helped over the last few months (I used to do hiit when I ran previously which I now despise).
Think I'll just do a 5k on weds and that's probably all I've have time for 🤞

That's brilliant OP!!

Yes don't go crazy this week and make sure you get there on Sunday with enough time for a good warm up! A good 5-10 mins of active warm up 20-25 mins before the start will really help

I did it! Time of 56:30 which I am absolutely chuffed with considering. Of course it has me wondering what I could achieve if I train consistently. On to the next one!

OMG - that's amazing! Well done! I only just found your OP today and I was thinking 'she can SO do this and SO should do this'! I'm the same as you, a regular BP'er and dabble with a little running. I've just entered my first 5k this weekend but should have entered the 10k...I'm aiming for a 10k this summer. I thought I needed a bit of race experience first then go on to a 10k...if I'd seen your post before I would have entered the 10k. So encouraging!

By the way, if you haven't found it yet then Runna is a fantastic training app. You can add in strength to the schedule too and it's usually 2 full body workouts a week so I count my BPs as those two. Then I lay off a little on the legs and have an upper body day.

Good luck with the next steps and thank you for posting :)

@HappyFitnessQueen thanks for that lovely post. I've never heard of runna so thanks for that and that is the kind of plan I've been doing except one been doing one core day.
Enjoy the 5k - at the race I went to people were switching races at the registration point on the day so you might be able to do that?!
I loved it so much, can't wait to do more.
My legs aren't even too bad today!