In article <[email hidden]>,
Jillian Frances Mascarenhas said:Hi there everyone,
I run about 3-4 times a week (weather/schedule permitting), usually for
about 30-40 minutes, and usually 3-4 miles. I'd like to work on my
stamina/endurance, and am thinking about entering a few races nearby. I'd
like to run a 4 miler in two weeks, a 10K two weeks after that, and then a
10 miler three weeks later. Is the jump from 4-6.2-10 miles in that short
span unrealistic? I chose those races bc they're nearby/for good causes/and
seemed to fit in good increments. If I'm not being too unrealistic, I'd
really appreciate some beginner's advice/training tips.
I currently do cardio workouts 3 times a week (running/cycling/kickboxing)
and strength training twice a week (just Upper and Core) and Yoga once a
week.
How is it that you run 3-4 times a week, but are only doing 3
cardio workouts per week including running?
Rule of thumbish guide is that one can survive a race up to 1.5 times
your longest consistent run. Given that, you should have little problem
at all with finishing your 4 mile race. The 10k is about the limit,
but you should survive. It'll probably be substantially less fun
than the 4 miler. The 10 miler ... is likely too much, too soon. Note
that word 'consistent' I inserted for the 1.5 times rule. Your 10k
race, itself 1.5 times longer than your longest consistent runs, does not
'count' in terms of reaching the 10 miler.
An aftermath of doing a race 1.5 times longer than your longest
run (we're not talking marathons and ultramarathons -- different
rules apply there) is that you need a much longer than usual recovery.
You can push yourself to the finish, but you pay a price in the next
days to weeks (depending on how hard you pushed).
In terms of increasing the distance of your longest runs, and
of your running weeks, it is agressive to double your distance
in 2 months. Staying with 5k-5mile races as you ramp up your
week and longest runs to double what they are now over the next
2 months is still agresive, but more likely to leave you healthy
and looking forward to your next race throughout.
--
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less appreciated than they
would be had they been presented in a more abstruse manner." Two New Sciences
