> Background: soon-to-be 40 year old male planning to run my first 10K on
> 03-May. Started training for it in late February and followed a training
> plan that advocated building up stamina through alternating short runs with
> breaks for walking and recovery, e.g. Run for 4 minutes, walk for 2 equals 6
> minutes by 5 repetitions. After 2 weeks of this I did 'something' to my
> ankle so haven't felt able to run for the last 2 weeks. Went out today and
> managed 10+2+8+2+6 (run 10, walk 2, run 8, etc.) Ankle feels OK
> Challenge: 4 weeks to go to the 10Kand I'm way off the training schedule,
> i.e. I should be running for 30 minutes without a break at this stage.
> Question: Any advice for how I should schedule the next 4 weeks to be able
> to run 10K without a break. My goal for this race is completion - I don't
> have a target time.
> All advice appreciated.
Let's look at the numbers (and I only have what you posted - no prior
background information). You didn't indicate if you had any earlier
running or fitness type background (like mt biking, xc skiing, etc). You
didn't indicate approximately how far your present routine this gets
you, but for a starting point, I'm going to guess you may take about 1
hr or so (give or take 10 min) for 10k. That means you're about half way
(maybe less) there for duration. You're recovering from an injury that
you seem to have gotten after only 2 wks. A general rule of thumb is to
not increase your "long" run or weekly duration (or mileage) more than
10% every other week - on average. Generally people may taper a week or
so before a race, where they back off on the volume to recover. This may
or may not be needed in your case. Only you know your recovery time.
That is, you'll end up short on distance / duration almost any way you
train using usual guidelines - which may or may not be appropriate.
Is it only running that causes the problem? Can you walk longer? Is the
topography you're training on similar to what the race will be - flat,
hilly? (Hilly may take more energy but more forgiving of muscle
overuse.) Are you out of breath when you take the walk break? If so,
slowing down the run portion to a conversational pace may make things go
If 30 min run/walk (or walk only) is a challenge for you now (not sure
if it's aerobic conditioning or legs/feet being tired), you might want
to consider a 10k later (or maybe a 5k option if one is offered). Or if
you can walk that distance / duration, then just continue building the
run/walk as you've been doing (without the ankle injury), and wing it on
race day with that same ratio. But if you're coming from a sedentary
background with little other activity, I'm not sure that's a good idea.
Note: the walk breaks provide a *lot* of recovery, so it's possible you
*might* be able to build a little faster than a usual running program.
BUT the fact that you were injured within 2 wks of starting a run/walk
program is raising red flags in my eyes. But maybe there's an
explanation, like tripping on a curb or going waay too fast for your level.
I would *NOT* try to make up the missed sessions in your original plan.
Just adjust your goals and perhaps walk more of it than you had
originally planned - at least to start, and see how things feel. Or
postpone. And if you have more experience than what the post suggests,
then you may want to ignore comments.
Just my thoughts. Caveat: I have no 10k running race experience (but
have done longer duration multisport)
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope