How to prep for a 10K

In article said:

There is a nice 10K in the area coming up in about four months. The weather for it is usually warm
and pretty humid even though its run at 8:30 am. Anyway my normal run is about five miles and most
days it seems like its all I can do to finish it. The course is a double loop and includes three
pretty good hills. Anyone have any suggestions to prepare for this, I hate to think I might wind
up having to walk part of it. Thanks in advance.

Try slowing down ? I'd suggest about 1 minute per mile or more slower than your current pace.
Finishing a training run shouldn't be a near-maximal effort.

What pace are you currently running the 5 mile run at ?

About the 10k: I'd suggest you train to be able to complete 10k easily, and this in itself should
put a decent time on the books for you. If you can try to get in some longer runs (1 run every 2
weeks of 8-10 miles or so), that will help. Some hill work may be good for your basic strength,
and will help
psychologically. If you can, try to do some training using the hills on the course. In fact, if you
can run the course a few times before the race (but NOT at a race pace!), that would also be a
good thing. It helps your mental game if you know the course. Wouldn't worry about speed work at
this stage -- you'll have time to do that after the race (and before your next race)

If you can, enter a 5k race a few weeks before the 10k. If no such race exists then time yourself
for a 5k. You said it's a double loop ? THen do a time trial on a single loop. Your 5k time can be
used to set a goal for the 10k run.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Like Donovan suggested, go a little slower. Just take it easy. When I ran my first 10k I had not
even run 6.2 miles before. Doug Burke

TheRacker said:

There is a nice 10K in the area coming up in about four months. The weather for it is usually warm
and pretty humid even though its run at 8:30 am. Anyway my normal run is about five miles and most
days it seems like its all I can do to finish it. The course is a double loop and includes three
pretty good hills. Anyone have any suggestions to prepare for this, I hate to think I might wind
up having to walk part of it. Thanks in advance.