Hey guys are there any big runners on here?
Any tips for a very unfit bloke who has signed himself up for a 10km run at the end of May. At the moment I'm training twice a week for AFL and playing basketball once a week but my fitness isn't going up much at all.
You've got heaps of time to prepare properly. If you're not a big runner but you play basketball and AFL then you are fit but perhaps not 10km fit. You will have to train yourself not to give up after the 2km -3km mark, initially.
That's where you start. Steady pace, every day you alternate between 2 and 3km for 4 days. Have a day off. On the 6th day push out 5km. Then return to a 3km.
Do that for two weeks. Then, up it.
Next fortnight, your 'short' lengths will be 4 and 5km. On the 6th day after a rest, aim for 8km. Then drop back to 4km.
Next fortnight (which will be around early May) alternate between 5 and 7km for your short runs and then throw in your 10km. Continue this so that the race day lands on a 10km day.
You are going to train your body to push through the barriers that you've become attuned to through the other sports. Running really is mind over matter. The only time you should stop running is if you are in serious concern for your health.
Stitches and aches work their way out if you can manage to push through them. Control and moderate your breathing, adjust your pace, but don't stop running.
When you get tired consider the step length and breathing pattern. Are you breathing fast but shallow? Are your strides becoming shorter? Correct this.
Also, if you have a smartphone, consider getting runkeeper or my preference; nike+. It will keep accurate data and feeds back at desired intervals with length, speed and time. Can assist with motivation.
Best of luck.