New Runner

[Angel Rising]

Hey guys,

I have just signed up to do my first 10k in November (as the running leg of a team triathlon) but i have never trained as a runner before.

i do some occasional intervals on my treadmill and 3 x fullbody weight workouts per week (something like TT but this varies)

i have had a look at a few training programs on different running websites but find it hard to find programs that incorporate strength training in the program.

i also will be doing most of my training on a treadmill....at least in the beginning........and need a workout designed around this.....

Any advice would be greatly appreciated.....

Sarah

[UpNorth]

First off, congratulations on committing to a race! Being part of a team is a lot of fun. What kind of a goal do you have in mind? Are you looking to just finish or do you have a goal time?

If just finishing is your goal then I would just get some runs in on your off days. Start with what you can do, be it 1 mile or more and work up. November is a long way away so even running once a week to build up your tolerance for the pounding would be plenty for the next month or so.

Just make sure you plan for a slow and steady improvement. Also, plan on tapering the intensity of the weights a bit as you get closer to the race. The last thing you want is to push yourself too hard and/or too fast and end up injured.

Good luck.

[Kevin Littler]

I agree with UpNorth that November is a long way away, and just getting some easy runs in to prepare for the real training is a good approach.

However, you would definitely get the most out of what you put in if you have a plan that varies with time (ie if you do the same thing all the time you will stop progressing, as well as get very bored).

This sub-forum is filled with experienced runners that will be pleased to help guide you as well as keep you motivated. Would you be prepared to start a training log in that section?

Either way, it would also be good to establish a benchmark so we know where your starting from. Can you give some details of your interval workouts eg how many reps, for what duration/distance, rest length.

[emartin10]

Congrats on signing up, that's a really big step - one that a lot of folks are scared to take.

I think everyone hit it, but my advice would be to find a running plan that allows you to run 3-4 days a week, and build your strength training program into that. So if you run on Monday, Wednesday, and Saturday, then find a strength routine that would allow you to lift on Tuesday, Thursday, and/or Friday. You'd still have an off day, and can still get to the gym to lift.

E

[Angel Rising]

Thanks guys. i have also decided to do a 5k in July just as another goal to go for. I know I have a lot of time which is good but i am keen to get into straight away....

I am planning on 3 runs per week and 3 strength days a week which is similar to what i have been doing but my 'cardio' days will be more focused on running...

So i thought i would do 1 interval day ( I vary between 1 min run/2 min walk, 1min run/1 min walk and sometimes (but rarely) 2min run/1 min walk and usually no longer than 20-30 mins including warm up/ cool down.)

A tempo day....not sure of duration etc. as i am new to this style and don't really know too much about pace etc.

A long run day which i will build up by running with walking until i can run the full 10k.

I am hoping to finish the race obviously but wouldn't mind being around the 50min mark (or better). i think I have enough time to train for that!

As i get closer to the races (both 5 and 10k) I will drop my weights back down to twice a week (it's really important for me to keep up strength and have no to very little muscle loss) and include another run day or even another cross training day (bike?)

Anyway that's the very vague plan I have come up with having looked around different sites etc.

have to have it all written down so i know where i am at.....that's the harder part....

What do you think?

[BamaDave]

That sounds good to me offhand. How far can you run at this point without stopping? I would work on building up that ability before jumping into tempo runs. Tempo runs are not at race pace, but fairly close - a hard effort, but not as exhausting as a race effort. Really, with so much time and with your interval work, you could probably hold off on tempo runs until well into the Summer. Focus on being able to run the miles without stopping and gradually increasing how fast you run them.

Hills are very good for training, too, if you have some available. They will make you faster just by running on them and without having to plan specific speed or interval workouts.

Since you already do a lot of cardio, I imagine this is going to be a fairly easy thing for you to train for.

I wouldn't worry too much about losing mass and strength on three days per week of running and training for a 10K. That's probably more of an issue when you get into a lot more miles and training for longer racing. If you keep up your weights and diet, you should be fine.

[Angel Rising]

Thanks...I will leave out the temp run and do two long runs and an interval run.....

Don't have a lot of mass to lose...wouldn't mind gaining some muscle as i am fairly lean....

[Jimbo]

You will have to up you calories quite a bit to support all this additional activity. When I added running to my lifting I pretty much crashed and ended up dropping the lifting in order to maintain energy. This was a mistake because I really didn't want to lose strength and muscle mass either. You have to allow your body to recover and will most likely need to adjust the diet by adding more carbs.

I love to run but wish I had worked toward a diet that supported the additional activities rather than dropping activities. Your body has to adjust to it all as well. Doing occasional intervals with your lifting vs. doing 3 days of running/training each week will prove a challenge. It did for me.

If you want to keep the muscle just keep in mind that you can't stop lifting. Eat.

Oh..and listen to Bama, UN and other runners here. They have impressive training logs incorporating lifting and running. Wish I had their stamina. Good luck!

[Angel Rising]

Thankyou! I of course will be upping my calories and while still lifting 3 times a week I am only slowly adding in the extra running distance. I have decided twice a week for now and then add another day and longer sessions as I progress.

look forward to it actually....

[Phaedrus49er]

Not sure if it's been mentioned, but Hal Higdon's site has a decent virtual training section.