10k Time - knock off 2 minutes in 2 weeks

[billfred]

I have a bet to run a 10k in under 45 minutes in 2 weeks. This is down from 51 minutes this summer when I was not in too good of form.

I ran 47 minutes last weekend so I am getting closer. Any last minute training or supplement tips?

My current training is 1 track workout / week and one 6 miler/week Days rest after each of those and a 4 miles on other days.

Today is track workout day and I will do Mile x 1, 800 x 2, 400 x 4 with a warm up and warm down.

Any help is appreciated.

[cmanser]

Two weeks is not a whole lot of time to form a new training strategy but you have been training and are making progress. Keep doing what you are doing and when you hit less than a week taper your runs so you are not putting out full effort and are saving up for the race.

If you are going to do any "tempo" runs or Interval training DO NOT do it within 6 days of the race - you will not have time to fully recover.

One thing I have done that helped me is taken caffinated power bar gel before some of the bike races I have done. The caffeeine gives me a little burst because I don't drink coffee for colas and have not been desensitezed to it.

If you do try this make suire to take in 10-15 minutes before a training run first to see how you do.

Good luck - YOU CAN DO IT!

[spk55]

my tip is next time, dont take such a dumb bet. running is a tough enough sport, and if you cram train, you are sure asking for an injury.
you may do it, you may not. you may come out of this injury free.. lets hope so..
good luck in your bet, but next time think before you make a foolish bet.

[Blizzak]

So how did you end up doing in your 10K run..did u get ur time?

[billfred]

Quote posted by Blizzak So how did you end up doing in your 10K run..did u get ur time?

Disaster - the run was in my college town almost 2 hrs away. Got up at 5 am to drive there. Arrived to find out they did not do race day registration!!! What?

I would have ran as a ghost runner but it was cold, cold and foggy.

It was probably a good thing. The week of the run, I went to a fishing camp in Louisana that was nothing but swamp. Furthest I could have run was about 20 ft. Nothing but sitting in a boat, eating fried food, and drinking beer. Not quite what I needed to stay in race shape.

[greentree]

Bummer! I think it's too late for this advice, but I had a coach this summer that made me run hills 2 days before a 10k to prepare myself for it. Weird idea, I don't know why she made me do it, but when I mentioned it to another coach he was impressed. He agreed it had been a good idea. I ran the hills so that for 3 min I ran flat, then 1 min was super steep, and repeated for 30 min without break. Then a cool down. Anyone ever done this to prepare for a race? I'm still clueless as to why it would help right before a race.

[billfred]

Quote posted by greentree Bummer! I think it's too late for this advice, but I had a coach this summer that made me run hills 2 days before a 10k to prepare myself for it. Weird idea, I don't know why she made me do it, but when I mentioned it to another coach he was impressed. He agreed it had been a good idea. I ran the hills so that for 3 min I ran flat, then 1 min was super steep, and repeated for 30 min without break. Then a cool down. Anyone ever done this to prepare for a race? I'm still clueless as to why it would help right before a race.

you know, not that I did this on purpose, but I ran a very hilly 6 mile course a week before my last 10k and it did wonders for my time. The flat course I ran on seemed super easy compared to the hills.

[greentree]

Quote posted by billfred you know, not that I did this on purpose, but I ran a very hilly 6 mile course a week before my last 10k and it did wonders for my time. The flat course I ran on seemed super easy compared to the hills.

Huh. Must be something to it then! Good to know!