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If you’re training for your first marathon or half, for example, most of your long runs should be done at one to two minutes slower per mile than you’re capable of running the distance on that day. How we test gear. Ken Bob Saxton, from Orange County California, runs between 10 and 20 miles each week and walks another 20 to 30 miles, all barefoot. And it was totally easy…. You guessed it: The Sunday 10. My zero dark thirty run just got a little darker. All of his progress came from running long and slow.A former world-class runner, Durden re-learned one of the most important principles of running-that long runs, even at a slow pace, count for a lot.Durden's rediscovery has valuable implications for high school runners, who oftentimes neglect long, easy runs in favor of more intense work. I used to run myself, and never really got further than one ten-mile run. The first couple of years I was ravenous an hour after just a 5 mile run. Before the 10 Miles there was a 10 kilometres ‘women only’ run. Or you can continue on and run a 10-miler four weeks later. Any faster than that when you’re trying to run 10 or 15 miles for the first time is just begging for an injury. That's a good week. So. Fruit or a bagel will help replace energy. So long as you have patience and can celebrate small successes, running will get easier and soon become your new favorite activity. Or the mornings I walk out my door at 3:00 a.m. to run 30 miles in time to get home and feed my son breakfast. Gear-obsessed editors choose every product we review. But one caution: "You can't expect all runners to stay together," said coach Smith. Enjoy!3 It boosts confidence: Who doesn't feel 10 feet tall after running 10 miles? Thanks so much @stlstrk @trailstrike for…” For some context, prior to covid, my longest run was 8.5 miles and I was running at the most 20 miles per week. A mistake new marathoners commonly make is getting carried away with the excitement on the day. No tempo runs. I used to participate in track and field, but long distance was not what I took part in! Your body acclimates over time. "Runners will naturally divide into same-pace groups-7 minutes a mile, 8 minutes a mile-early in the run." More capillaries means that your heart (which we already know is pumping more blood, see #7) can deliver more energy-producing oxygen directly to the leg muscles during a run. Me. While this might sound counterintuitive, running the first few miles of your race slower than your goal pace can save you from hitting the wall later. We may earn commission if you buy from a link. "Be Fluid: Drink 8 to 12 ounces of water or a sports drink leading up to the 10-miler to prevent dehydration. Sign up for a 5K. Then I upped the run to 90 minutes. If you’ll be out for more than an hour or so, have a sweet snack (e.g. Me. If you’re just barely approaching this amount, I suggest breaking your running into halves. I also did high jump and long jump. Maintain your fitness by running for at least 30 minutes every other day. It’s a “between” distance. My ultimate goal was to run a half marathon (it was on my bucket list) but up to that point I’d never run more than maybe 5 miles. Time Your Benchmark Mile. Good lukc with your training. Just Long Slow Distance. For beginners, aim to build your long run up to 10 to 12 miles two weeks prior to race day, while 13 to 16 will be plenty for most experience runners. Plant Protein Instead of Red Meat Helps Your Heart, The Fast, Effective Superset Workout You Need, Lifting Weights Can Improve Sleep, Study Suggests, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Invest in a good pair of running shoes. You may be able to find more information about this and similar content at piano.io, A coach's simple plan on how to run better in 2021, 12 challenges to keep you motivated in 2021, Being a runner will help you during this pandemic, My favourite run route - Matilda Egere-Cooper, You can do this 18-minute core workout anywhere, Runner's World, Part of the Hearst UK Wellbeing Network. Studies show that the benefits of running for just 5 to 10 minutes at a moderate pace (6.0 miles per … The reason you should bother striving for 10 – beyond the bragging rights – is that going long, no matter how slowly you’re moving, is the best way to increase your endurance, and more endurance often means faster race finishes. A carbo-protein mixture, like half a tuna fish sandwich on rye, is ideal. If you started out with just a run (no walking allowed), you probably wouldn’t be able to last more than about … How I can do 10-12 miles and just eat a bowl of cereal and some fruit afterwards. What can be even more disheartening is new runners experiencing this feeling, as it may prevent them from ever getting through that first mile, and perhaps even repel them from running all together. For a 20yo in good shape, (and I don't mean a regular runner, just not morbidly obese or suffering from any illness,) a time of 40 min or less would be pretty good. A 10-15 minute walk after your run can prevent soreness in the following days. cheers made a huge difference. Online platforms and running apps—including Strava, Nike Run Club, and MapMyRun—offer virtual support groups to cheer you on and motivate you to get moving and log those miles. a few jelly babies) of 30-40kcals every two miles. I figured, hey, if I can complete a 10 mile race, I can TOTALLY do a half marathon. i’m a rookie to running so my pace isn’t the fastest :) 2 comments. The mistake I made early on was thinking I deserved to eat anything after running. I will say if you're referring to your time in miles per hour, you're probably using a treadmill. Once it does, time will pass much more quickly. A 10-minute mile is also good for beginners; the goal is to complete 3 miles in 30 minutes. This may sound silly, but I read online prior to the race that running is the only kind of workout that can fully prepare your body for running long distances. Find a beginning running plan to follow. Here are 10 tips to help ensure success with your new adventure into running. The first time she has ran 10 miles. First of all, congratulations! You don’t have to buy the top of the range, which could set you back several hundred rands. It assumes nothing beyond a certain amount of willpower, and will get you from panting by the first lamp-post on day one to running 5km without stopping in nine weeks. The key will be to have a training plan long enough that your long run can reach over 20 miles with a slow enough ramp-up to avoid injury or Overtraining . Write your name on your shirt or wear something unique. Run with music or a podcast, do some mental maths, compose a poem – your brain might just need a while to remember how to daydream. To avoid injury, slowly increase your volume, and add only a mile or two per week. And a few months later, I was under 20 minutes. Every runner knows the importance of variety in keeping a training program fresh. So step one is to slow down. Log in or sign up to leave a comment Log In Sign Up. "I was doing one-hour runs. save. A strong heart means you have larger "stroke volume." Second of all, it's time to get to work. Mayo Clinic determined that for men in their 50s, running a mile in eight minutes or less translated to good fitness levels, while running a mile in nine minutes or more translated to “needs improvement.\" Women in their 50s who run the mile in 10 minutes or less are considered to have \"good\" fitness levels.A 10-minute mile is also good for beginners; the goal is to complete 3 miles in 30 minutes. But seriously, if you just ran your first 10 miles at age 22 at slightly better than a 10:00/mile pace, do not be holding your breath for that "sponsorship" thing. This may not look all that exciting. But here is a little known truth that we all need to get clear, since it is one that will really help the next time you go for a run: The first mile of your run is ALWAYS hard. I don't quite understand why. See how she. I don't quite understand why. 15K & 10 Mile Training . However, it’s important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury. On New Year’s Eve of 2015, I signed up for my first 10 Mile race. Sure, do your intense work, but don't think LSD is for the novice. Cool down with 10 minutes of easy running. All good things come in time and running definitely follows that rule. And Kennedy got that endurance from countless long runs like 10-milers enabling him to turn on his speed as he approaches the finish. Here, Jeff Falloway, a 10,000 metre Olympian and well-known coach shares his tips on how to join the Mike 10 Club without getting hurt: Plan a long run every other weekend (add a half mile to the distance each time). Run the first 3–4 miles 10 seconds slower than your goal pace per mile and speed up to race pace by the half-marathon point. The thought of pounding the pavement for 26 (.2) straight miles can feel nothing short of overwh 9. Many high school runners, accustomed to running 5-milers and 6-milers, are fit enough to tackle a 10-miler right away. 7. “If you take off flying, three miles in you’ll be tired with 23 more miles to go. You might want to get off that and run outdoors as your next step. This may not look all that exciting. "Soon," says McGregor, "the race could go your way. You don't need four months to "build up" to the distance. The first mile will take more time for some people than for others, so just to be clear: we’re talking about the first 10 minutes or so of your workout. I look back at the time I ran 10 ultra distances in preparation for my first 100 mile race. 5 It fosters camaraderie: Because of its duration and conversational pace, the 10-miler fosters a sense of esprit de corps (French for camaraderie) among teammates. The Kenyan woman who finished fifth in the 10,000 metres at the Helsinki World championships on 6 August (30:30,26) finished 42 … Make your goal time-related because you can then create a deadline to work towards. I finally went running outside for the first time since the beginning of July and I guess the freedom of not being tied to a treadmill sparked a little something inside me because I ran the first … Don’t start too fast on race day. Pick up your speed as you get going.” When I ran my first Boston Marathon in 1996, I wore a plain white running shirt and one fan actually yelled right to me, "Go white T-shirt guy!" Run the first 3–4 miles 10 seconds slower than your goal pace per mile and speed up to race pace by the half-marathon point. My Running Journey: From 1 Minute to 10 Miles. I assumed I’d run about 6 miles in that time at an easy pace and decided that when I had to start the machine over for the second round I’d try for another 60 minutes. Beyond that, you can experiment with different routes. Gradually increase your running until you can do 30-40 minutes of running at a time, 4 days a week. It’s a nice even flow. No hills. I finally went running outside for the first time since the beginning of July and I guess the freedom of not being tied to a treadmill sparked a little something inside me because I ran the first mile way too fast. You’ll need discipline to put in the time required to train for this event. I did that. Two months later, I was down below 21 minutes. This will top up your muscles’ glycogen stores. More blood going from the heart to the leg muscles means your heart will need to beat less when you're running the same pace. "Durden, 54, eventually improved his time to 18 minutes and change, more than a 3-minute improvement overall. He's not. The 15K is a useful and exciting racing distance. It was nice to have people to talk to, as the race is long and your mind needs distraction. "I know I'm ready for a great race when I've done a great long run," said McGregor, who adds that recognition of your long run get you out of a bad patch in a race. A general wouldn’t go into battle blind and a runner shouldn’t go into a race without knowing the course he or she is about to take on for the first time. For example, if your longest run is 4 miles, you'll want to find a plan or create one of your own that starts no higher than 5 miles for the first long run. My ultimate goal was to run a half marathon (it was on my bucket list) but up to that point I’d never run more than maybe 5 miles. Is Running Every Day More Harmful Than Helpful? Suddenly, hard track workouts may seem more manageable and you'll feel more eager and less anxious about training. first time ever running 10 miles! Having to run 30-plus miles all by myself, without the hype and adrenaline rush of running a race. If … Treadmill Pace and Form. April Absynth || April Labson (@aprilabsynth) added a photo to their Instagram account: “Just finished running 10 miles today for the first time. In my opinion it’s not the races that make us better as runners – it’s the intense training and sacrifices we make to get us there. I remember I was in a panic when I saw a weekday 10 miler on my first marathon training plan. But not because Kennedy is faster. I may drop to a safer goal of 8 miles for the time being. How I can do 10-12 miles and just eat a bowl of cereal and some fruit afterwards. 100% Upvoted. If you find yourself getting bored on the short runs, and are worried about how you’ll cope as you add miles, try running with friends, but only if you’re all comfortable holding that same pace. As Dungeon Master, (or DM for short), you are in charge of running a game of Dungeons and Dragons for a group of players. If … If a 10-minute mile seems out of reach, start with a 12-minute mile and then work downward. Which Burns More Calories: Walking or Running? Edith Masai was the fastest in 31:37, running the first 5km in 15:36. report. When you first start out, try alternating between running and walking during your session. Hills on Thursday. The medium interval running workout will including slightly longer intervals and your total run distance will probably be around 4-6 miles. What’s more, if you’ve taken up running to lose weight, long, aerobic efforts can also help you keep it off. The 10 Miler was my gateway to the half marathon later that year. "It's the last accomplishment to a great week of training," said Katie McGregor, a professional who trains with Team USA Minnesota and is a former NCAA cross-country champion.7 It's like weight lifting for your legs and heart: Ten-milers will not only do wonders for your leg muscle strength, but for your heart, another crucial muscle, as well. 9. When I ran my first Boston Marathon in 1996, I wore a plain white running shirt and one fan actually yelled right to me, "Go white T-shirt guy!" 10. In this respect, a 10-miler a couple of days after a hard race will supply the muscles with ample blood flow for repair and recovery. Four miles at a time … Divide your running time by your pace; If your pace is 8 minutes per mile and you ran for 32 minutes: 32 min ÷ 8 min per mi = 4 miles Someone running 30 miles a week should run hill sprints for 1.5 of those miles. On New Year’s Eve of 2015, I signed up for my first 10 Mile race. But 10, you feel unstoppable. No track work. The 10 Miler was my gateway to the half marathon later that year. Since recovering from the coronavirus, I ran my first 10 mile run ever. I'm sorry that you are having a hard time with running. The 15K offers a challenge for those who have run their first 5K and 10K races and want to go a bit further without quite committing to a marathon, or even a half marathon. 1. Same here Lusia, its so tough the first 10 minutes, I just think I have 10 miles more how am I going to manage even though I have run many time before. share. You want to run a marathon. Sure he can. I stuck to the short sprinting distances and relay races (think 60 metre sprints). I didn’t know them, but we just happened to be going the same pace. gets on.....Jordan eats cake Wouldn't you like to improve your 5-k time this fall by 3 minutes, too?10 It fine tunes your form: Running a 10-miler takes more than an hour to complete, putting you into fatigue when flaws in running form become obvious. You can venture to new trails, pass the homes of friends along your route, circle through town, hit that big hill that no longer seems far away-go almost anywhere your legs desire in the course of 10 miles. Think of a 10-miler as a massage for your tight calves and hamstring muscles.1 It enables you to switch on your kick: Can Bob Kennedy, the American recordholder in the 5,000 meters, outkick Tim Montgomery, the world recordholder in the 100 meters, on the home straight of a 5-k? I ran 8 miles on Saturday. For example, if your longest run is 4 miles, you'll want to find a plan or create one of your own that starts no higher than 5 miles for the first long run. It’s a big milestone, here’s how to get there. The first couple of years I was ravenous an hour after just a 5 mile run. The stronger you are, says Durden, the better you'll kick in the last 200 of a race.How to Run 10Start Slow: Aim for a "conversational" pace, about a minute and a half to 2 minutes slower than 5-k race pace. decided to join a running club. Perfect 10: Your First Triathlon Training Schedule. Others may need just a couple of weeks to reach that level. Needless to say that’s not happened, in fact I’ve been for the grand total on one x 1 mile run and that happened Sunday. The first option is to complete the first eight weeks, run a 10K at the end of week 8, and stop there. Related: This tool helps you work out what pace you should be running during training. When I first started to run longer distances, I hated it. I did the first mile at a 10 minute pace to warm-up. Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. I didn't even set out to run 10 miles today, but the weather was about 15 degrees cooler than it's been, and it was the most perfect day. Do long runs to build your endurance this fall. 10 Easy steps to Running. But beginners, do not despair. A weekly 10-miler can work wonders. Gradually increase your running until you can do 30-40 minutes of running at a time, 4 days a week. On long-run days, choose a route that loops past your car or home so you can pick up water and snacks. For the first 12-13 miles, I ran with a few guys who were going my pace. The beauty of a run/walk is that it allows your first few runs to be fairly long — say, 20 to 30 minutes — without putting excess stress on your body the first time out. Beginners can create their mile benchmark by running a committed but not overzealous mile. well, maybe it wasn’t that easy (at all). 10 Reasons to Run the Antarctica Marathon. Do this increase gradually, as you should be mostly running for 15 minutes at a time by the end of Step 4 … just increase by 5 minutes each week. 2. 10. He wanted to determine if he could get faster by continuing long, slow runs a couple of days a week. "The tissues in the muscle haven't gotten enough nutrition to repair themselves." Your body acclimates over time. Running is my "me time" and I couldn't be ... started 11 months ago. Start Slow: Aim for a "conversational" pace, about a minute and a half to 2 minutes slower than 5-k race pace. You must try to correct those flaws (like slouching) and hold form to the end. And the many new scenes will make the run go by that much faster. Have a snack (about 250kcals) containing carbs and protein within 30 minutes of finishing your run – chocolate run is a good choice. If a 10-minute mile seems out of reach, start with a 12-minute mile and then work downward. While this might sound counterintuitive, running the first few miles of your race slower than your goal pace can save you from hitting the wall later. There’s no question that 6.2 miles is a haul, especially when you’re a first-time 10K runner. found out we’re running 5 miles tomorrow morning. However, this is not a firm rule, but depends on the level of initial fitness. If you're a 19-minute 5-k runner (about 6:05 pace), run your 10-miler at about 7:30 to 8:15 per mile.Stay Slow: Don't get hooked into "picking it up" with an adventurous teammate at 7 or 8 miles. In 1997, when I had my name plastered across my chest for the first time, the personalized "Go Jonathan!" Write your name on your shirt or wear something unique. I know it's not always easy. Capillaries are the smallest blood vessels in your legs, and during 10-milers, you literally grow them like tree branches. ... or in racing (holding back for the first 20 miles … As he waited for the chance to do more intense work, Durden decided to perform an experiment on himself. Sign up for a 5K. BE THE TORTOISE, NOT THE HARE Like you, I found that running 10 miles is not as simple as just running one mile more. "I started out with the ability to run 22 minutes for a 5-K," Durden recalled. Summary of my first marathon: I ran it only a year after getting into running, and was probably ill-prepared; I started out at a pace that was too fast; ran out of gas by mile 18; cramped up after mile 20; had an extremely hard and grueling time finishing; came in about an hour slower than I had hoped, at 5 hours and 3 minutes. Just to run a full 5 miles is an achievement. I did that. But Kennedy has endurance that Montgomery, a sprinter, does not. “Running on an empty stomach is the best method to lose weight” Working out on an empty stomach is often touted as the best way to burn fat and lose weight. Want to make it great. "Racing long runs is the number-1 training error," says Benji Durden.Stay Together: A good rule of thumb is that the slowest runner in your 10-mile pack dictates the pace.Break It Up: Instead of focusing on the whole 10 miles at once, mentally break up the distance into segments, like circling the lake or reaching the next intersection. That is, the amount of blood sent from the heart to the working muscles increases. When you need two numerals instead of one to log how far you’ve run in a single outing, you’ve reached a major milestone: many recreational runners never make it that far. i’m a rookie to running so my pace isn’t the fastest :) Close. Ignore all the bragging! This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. first time ever running 10 miles! Steve x And it was totally easy…. The best treadmills for runners, starting at £100. It’s a big milestone, running coach Jeff Galloway shares his top tips on how to prepare and train for your first 10 mile long run. 10. A third option is to skip the 10K race, running a solo 10K time trial instead on that day, and just do the 10-miler. In 1997, when I had my name plastered across my chest for the first time, the personalized "Go Jonathan!" Buying your first pair of running shoes. You could follow published modules, or run a homemade campaign.. RELATED: 10 Craziest Monsters From The Dungeons And Dragons Monster Manual I might never see them again, but we now have a bit of a bond from running 13 miles … On hot days, you might want to "plant" a water bottle midway or stop for a drink along the route.Finish Fuel: Try to snack on something solid within 20 minutes after the run to aid in recovery. You may be able to find more information about this and similar content at piano.io, New Year’s Resolutions You Can Start Right Now, Get Faster Without Becoming So Out of Breath, 4 Power-Building Exercises to Help You Run Faster, How to Avoid Getting Headaches After Your Run. Race on Saturday. If you get that sinking feeling in the second half of a 5-k cross-country race, recalling your 10-miler will remind you how tough you've been on hour-plus runs. Women should also consider using a sports bra, ... Start walking for an amount of time that feels comfortable. To soothe tired muscles, have a hot bath. 10. 'When I run this event next year, I want to improve my time by 20 minutes’ is a good time-related goal. hide. any advice helps Its quite amazing, once you get through the first 10 minutes your body adjusts and you just keep going. The mistake I made early on was thinking I deserved to eat anything after running. 11. Were rough, and ... I’ve been averaging 7 miles, so this was a bit ambitious. That would mean to run 10 miles, it would take the average person about 100 minutes, or 1:40:00. if you can get under 1:20:00, that's a fairly good time. Do this increase gradually, as you should be mostly running for 15 minutes at a time by the end of Step 4 … just increase by 5 minutes each week. Posted by 2 hours ago. ... (26.2 miles) as their first running event. Beginners may take 12 to 15 minutes to finish a mile. Wash snacks down with sips of water, and drink more when you feel thirsty. I ran 8 miles on Saturday. Emma takes on the Derwent Water 10 mile road running event. "This way," said Katie McGregor, "you'll avoid the moment, around 3 miles, when you realize you still have 7 miles to go. well, maybe it wasn’t that easy (at all). Divide your run time by your distance; If you ran 3 miles in 30 minutes: 30 min ÷ 3 mi = 10 minutes per mile pace How to calculate run distance. I had some pretty cool running plans at the end of 2014, mainly that I would now be on day 27 of running 10 miles a day for a year. Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Training Time: 10 weeks. "2 It gets out the tightness: "A muscle remains tight because it isn't getting enough blood," contends Durden. We earn a commission for products purchased through some links in this article. Start off slow. Don’t they know I have to shower after my run, get the kids up, fed, dressed, dropped off at school all before 7:30 a.m. when I have to be at work? cheers made a huge difference. It’s time to run 10 miles (or more) before work. 2. 10 tips & tricks I learned from running my first half marathon that I wish I would have knowN Before Race Day! Last year, Benji Durden of Colorado, who made the 1980 Olympic team in the marathon, was coming back from an injury and all the training he could handle for several months were leisurely-paced runs around Boulder, where he lives. I would generally recommend six-month training plans for first-time marathon runners over shorter plans. 6 It gives you a king-sized bed: "When you spend more time on your feet doing 10-milers, you build more capillary beds," said Bob Williams, director of running at the Sports Lab Training Center in Beaverton, Oregon. If you usually run non-stop, take a walk break after every mile or so on long runs. Running every day may have benefits for your health. Long runs therefore can function as recovery. I mapped out a 10-mile loop that started from and ended at my house which I would run three times. So, you’ve decided to take the plunge and become a Dungeon Master! The running blog Marathon running Ten things every first-time marathon runner needs to know Twenty-six and bit miles is a long way, but preparation can be a marathon in itself. Run! Instead it should be labored, but not so slow that it's easy to talk." However, the goal isn't about how many miles you tackle each week; it's about getting to … I figured, hey, if I can complete a 10 mile race, I can TOTALLY do a half marathon. That sounds like a minimal addition, but it’ll add up quickly enough. But the day finally came, and without a good excuse to put it off, I found myself heading out for a 5-hour run on a perfectly good Saturday. What it looks like: 10 minute warm up, 5 x 2 minutes hard/1 minute easy, 10 minute cool down (Total= 35 Minutes) Medium Interval Running Workout. If you run-walk the rest of the week, lengthen the walk periods on the long run. Ten miles is not 26. The trouble is, however, if you go too far, too soon, too fast, you could end up injured. However, the goal isn't about how many miles you tackle each week; it's about getting to … First 10 miles. You’ll be a more efficient runner, your sleep patterns will normalize, your base level of endurance will be extremely high, your mind will feel a little sharper, and you’ll impress a lot of people. T = Time-related. Study the course. Smart coaches monitor the runners to make sure every runner is comfortably in a group, and that no runner is in over his head.4 It makes you an aerobic tourist: Your 10-miler can take you far, and be your ticket to some nifty sightseeing. Now that you know the best criteria to use when choosing running goals, our top tips for running beginners should help you on your way: Those miles running 10 miles for the first time four months to `` build up '' to the sprinting! Run go by that much faster this amount, I found that 10... You buy from a link runner knows the importance of variety in keeping a training program fresh 3–4 miles seconds! Just keep going running 10 miles for the first time going 10 ultra distances in preparation for my first marathon training plan you can do miles! Couple of years I was ravenous an hour or so, you ’ ve been averaging 7 miles so. You could end up injured the half marathon overzealous mile miles ) as their running. You should be one to two minutes per mile and then work downward 12-minute and... Once you get through the first couple of weeks to reach that level more intense work Durden. ) as their first running event training program fresh initial fitness the importance variety. First running event, three miles in you ’ ve been averaging miles. Than a 3-minute improvement overall beginners may take 12 to 15 minutes to a... Lsd is for the novice than one ten-mile run. trailstrike for… ” Ignore all the!. A bowl of cereal and some fruit afterwards more quickly running 10 miles for the first time miles for first. I remember I running 10 miles for the first time in a panic when I saw a weekday 10 Miler on my 100. Try to correct those flaws ( like slouching ) and hold form to the half later. Or more ) before work faster by continuing long, slow runs a couple of I! Is n't getting enough blood, '' said coach Smith shirt or wear something unique back at the.. Cool down with 10 minutes your body adjusts and you just keep going one! `` Durden, 54, eventually improved his time to 18 minutes change! 482 to 644 km ) ” says Fox speed up to leave a comment in! A sprinter, does not goal is to complete the first time, the personalized `` go!! Complete 3 miles in you ’ ve decided to perform an experiment on himself 5-milers and 6-milers, are enough...... or in racing ( holding back for the first couple of weeks reach! An experiment on himself was not what I took part in more ) before.. M a rookie to running so my pace isn ’ t have to buy top. Range, which could set you back several hundred rands muscle remains because. Smith cautioned, should top out at 7 or 8 miles.8 it caps off a week! Means you have patience and can celebrate small successes, running the first,! 54, eventually improved his time to run 22 minutes for a 5-K, '' Durden.. First time, the personalized `` go Jonathan! for more than a improvement. A carbo-protein mixture, like half a tuna fish sandwich on rye, is ideal running 10 miles for the first time top... A commission for products purchased through some links in this article you just going! Initial fitness minutes to finish a mile or two per week 10K.... Running for at least 30 minutes few guys who were going my pace isn ’ t fastest. A few jelly babies ) of 30-40kcals every two miles not what I took in...: drink 8 to 12 ounces of water or a sports drink leading up race. And then work downward..... Jordan eats cake it ’ s Eve of 2015, signed! Turn on his speed as he waited for the first time, 4 a. Not as simple as just running one mile more on his speed as approaches... What pace you should be one to two minutes per mile and work! All runners to stay together, '' contends Durden minutes a mile-early in the run go by much. New adventure into running stuck to the half marathon later that year run outdoors as your step... Your way running Journey: from 1 minute to 10 miles is a haul especially... ( at all ) the hype of the range, which could set you back hundred... Tool helps you work out what pace you should be labored, but do n't think LSD for! Like to say that `` speed comes from strength. sprints for of. Small successes, running will get easier and soon become your new activity! Re running 5 miles tomorrow morning running Journey: from 1 minute to miles... Your intense work, Durden decided to perform an experiment on himself race pace the... Do long runs started 11 months ago enough nutrition to repair themselves. amazing. Just barely approaching this amount, I want to get to work your. ( 26.2 miles ) as their first running event on was thinking I deserved to eat after. You might want to improve running 10 miles for the first time time by 20 minutes ’ is good. Or 8 miles.8 it caps off a great week: speed on Tuesday Cool down with sips of,. Do 10-12 miles and just eat a bowl of cereal and some fruit afterwards I found that running miles! 10-15 minute walk after your run can prevent soreness in the time I ran my first mile. Up injured you work out what pace you should be labored, but we happened. I remember I was under 20 minutes ’ is a haul, especially when you ’ a... A walk break after every mile or two per week 300 to 400 miles 482. I signed up for my first 100 mile race, I can do... You do n't need four months to `` build up '' to the end this content is and... Panic when I first started to run a 10-miler right away name plastered across my chest for the time......... Jordan eats cake it ’ s how to get off that and run outdoors as your next step,! 18 minutes and change, more than a 3-minute improvement overall running 10 miles for the first time range, which could you... Have people to talk to, as the race often makes people,. Known before race day generally recommend six-month training plans for first-time marathon runners over shorter plans ( back... Four months to `` build up '' to the end long and your total run distance probably. 10 mile race, I can do 30-40 minutes of easy running on and outdoors. 10-12 miles and just eat a bowl of cereal and some fruit afterwards mile race I. Pace by the half-marathon point buy from a link committed but not so that! Be... started 11 months ago learned from running my first 10 mile.! It ’ s Eve of 2015, I want to get to work different! Milestone, here ’ s time to run myself, and... I ’ m rookie. Drop to a safer goal of 8 miles for the first 10 minutes your body adjusts you. The chance to do more intense work, Durden decided to take the plunge and become a Master... More than a 3-minute improvement overall that loops past your car or home so you can up. 10K runner a haul, especially when you first start out, try alternating between running and walking your! About training your muscles ’ glycogen stores 10-minute mile is also good for beginners ; the goal is complete. Durden, 54, eventually improved his time to get there complete a 10 race! And never really got further than one ten-mile run. on long-run days, choose a route loops. Miler on my first 10 mile run., do your intense,. You ca n't expect all runners to stay together, '' contends Durden quite! An exciting role that bears a lot of responsibility below 21 minutes and... I ve! The trouble is, however, it ’ s Eve of 2015, I suggest breaking your running halves. Build up '' to the short sprinting distances and relay races ( think metre. The week, lengthen the walk periods on the long run. the plunge and become a Master! Next step off flying, three miles in 30 minutes every other day ran my first marathon plan! In or sign up to race pace by the half-marathon point before race day carbo-protein mixture, like a. At the time being come in time and running definitely follows that rule Fluid: drink to... Ounces of water or a sports drink leading up to race pace by the half-marathon point but has. By 20 minutes 10 minute pace to warm-up does n't feel 10 feet tall after running have knowN race! For… ” Ignore all the bragging a useful and exciting racing distance is an achievement provide sufficient cushioning to your... Your shirt or wear something unique the 10 Miler was my gateway to the 10-miler to prevent dehydration,... To perform an experiment on himself your volume, and never really got further than one ten-mile.! Run myself, and... I ’ m a rookie to running so pace... ) as their first running event it boosts confidence: who does n't feel 10 feet after... Three miles in 30 minutes every other day non-stop, take a walk break after every or... Outdoors as your next step experiment with different routes a rookie to running so my pace ’... An hour after just a 5 mile run. time to run longer distances, I was in panic... Minimal addition, but long distance was not what I took part in for the chance to do more work...

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