POPSY - get to your running shop to try shoes so you can see the type you need eg neutral, motion if you pronate etc You don't need to buy just say you will think about it. Then when you have the money try the internet for last years seasons shoes - you will get a pair half price....try and note the brand you like and size etc Runners world have loads of ads for discount online stuff Its very important you get the right type of shoe but won't make a jot of difference if you get an old model one.
I know what you mean about not wanting to run a race if you are going to run it badly but I'm going to go with the others and second a run/walk regime - it may suprise you how well you do on the day. On the day there WILL be lots of people walking if it is a cancer research race. A few days rest may also help. What about a massage as a treat too?
Sorry my schedule wont appear...I do subscribe to RW and it was in an article for subscribers only. Will try to cut and paste (this one is for people who have done 10ks before so are not building up to the longest rune they have done)
RW's 4-Week 10K Schedule, 3 Days Per Week
By Sean Fishpool and Bud Baldaro
Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. There are three schedule options here: one for runners who can spare three days a week to train; one for five days a week; and one for six or seven days a week. Each option loosely relates to a range of target 10K times, and these are shown at the top of each schedule. The most basic option does assume you?re already running a minimum of three times and 16-20 miles a week, so if you?ve never run before but you?re committed to running a 10K in four weeks? time you?d be best to simply focus on building up the length of your runs rather than following the more speed-orientated structure of these schedules.
Two key things to remember:
The sessions aren?t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired all the time.
Feel free to change the order of the sessions to fit in with your daily schedule. Just be sure to follow the basic principle of not scheduling hard sessions back-to-back.
(Approx 45- to 60-minute 10K) Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest 2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy Rest Rest Rest 5-7M easy, inc 10 x 100m strides 5M easy
Week 2 Rest 2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool-down Rest Rest Rest 5-7M steady, inc hills 6M easy
Week 3 Rest 2M warm-up, then 5 x 800m or 3-mins, with 400m or 3-4 min jog recoveries, then 2M cool-down Rest Rest Rest 15 mins easy, 20 mins fartlek, 15 mins easy 7M easy
Week 4 Rest 2M warm-up, then 6 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2M cool-down Rest 4-5M easy Rest Rest RACE
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