Nike Human RaceTraining

Some of my friends are attempting their first 10k so I made something for them. You can say I am wrong or whatever. But this is better than them going out and do their own thing.

What are you doing? Finish your first 10K!

So, I am not a coach. Don’t kill me if you end up injuring yourself =P. But I did ran 5 marathons, a bunch of half, and an Ironman (swim 2.4mi, bike 112mi, and run a marathon) so I have ideas to help you to reach your first 10k.

For those of you who are doing your first 10K. I can’t stress this enough. You are training to complete your first 10K. Don’t worry about how fast or how slow you run. Our goal is to get you to the finish line and injury free. This is especially true with first timers. They worry about running too slow, over-train, run too fast, and injury themselves.

Clothes and Shoe

I don’t want you guys to spend a lot of money (unless you want to LOL). But in general you don’t want to wear cotton. You want stuff made with polyester.

The only polyester thing I suggest you to get it’s polyester socks. They help you so you are less likely to get blister (and this time is real… not beach chair LOL)

For shoe, I guess you can continue to use what you have. But if you want a pair of running shoe, you talk to me or Josephine (if you know who she is). Don’t go out to Nike outlet and buy a pair of running shoe =)

Interval Training

Most people who does marathon don’t run the whole thing. A lot of people do Interval. You’ll hear me say 1-1, 2-1, 3-1, 4-1. What does that mean? The first number is the number of minute you run and the second number is the number of minute you walk.

So when I say 2-1… that means run 2 mins, then walk for 1 min… then run for 2, walk for 1, run for 2, walk for 1…

I suggest people with no running experience to try 1-1, 1:30-1, or 2-1. You should be able to do this for your whole workout. If you do 2-1 for 30 min and you got very tired half way thru… then you should lower to 1:30-1.

If you think you need extra break, you can do 1-2. But try to keep walking for 1 min and see what happen first.

How to keep track of your Interval

Well I don’t want you to spend a lot of money on running unless you are going to keep doing it. For starter any digital watch with a stop watch will do. You just do the interval with the time. (it’s tougher if you are doing half min like 1:30). People can’t do math while they run, it’s true!

But if you want to spend the money, you can buy a digital watch with a dual interval timers (nowadays some watches have multi timers). How it works: say you do 2-1. It beeps every 2 min (tell you to stop running and start walking), then beep again after 1 min (tell you to run). It will do the same thing if you do like 1:30-1… 2:30-1:25. You don’t have to count and it has a countdown to how much you need to run/walk.

Not all watches have this funny. Sorry, your Baby-G probably don’t have this feature (but you can use your Baby G and just keep track of the interval yourself).

Timex is usually the brand of choice. Something like below will do.

http://www.runningwarehouse.com/descpage-TISLK50PK.html

I strongly suggest you to get your watch at an actual running shoe store. They know which watch you need and they will teach you how to use it. (I have a timex and I don’t really know how to set mine up… I use my Garmin watch for Interval). It may costs a bit more, but save you a lot of trouble. They sell Timex at target but you really need to look for the right model… and the staff is probably not that useful.

Local Running Shoe Store

Run With Us (Pasadena)

Snail Pace (Pasadena)

A Runner’s Circle (Los Feliz)

Nutrition

Remember to drink during your training. Eat something an hour before if you were to run in the morning.

Schedule:

I gave it some thoughts and came up with the following schedule for people who never ran before. ALL TIME/DISTANCE are supposed to be easy pace. REMEMBER, YOU ARE TRAINING FOR YOUR FIRST 10K (6.1 MI RACE) AND YOUR GOAL IS TO FINISH. You can worry about your time on your second 10K.

Here is the breakdown.

When I say 30mins, just jog 30 min easy pace (with run/walk interval). If you can’t do the run walk interval. Just walk (but try to walk fast).

When I say 3mi, just go 3 miles EASY PACE (You should be able to sustain this pace and even talk whil you jog). Again please do the run/walk interval. On 10/17 you will I have 4.5mi/1hr10min. You stop whenever one of those comes first. If you ran 4.5 mi, then stop. If you ran for 1hr 10min but you haven’t reach 4.5mi, STOP!

Sun	Mon	Tue	Wed	Thur	Fri	Sat
10/04 REST	10/05 30mins Or Almansor Park at 7:30PM	10/06 REST	10/07 Arcadia Track: 6:30pm	10/08 Walk 40mins	10/09 REST	10/10 3mi (Don’t go to Rosebowl, football game)
10/11 REST	10/12 40mins	10/13 REST	10/14 35mins	10/15 Walk 40mins	10/16 REST	10/17 4.5mi/1hr10min
10/18 REST	10/19 30mins	10/20 REST	10/21 Very Easy 30min or Walk	10/22 REST	10/23 Nike Human Race Fri Night	10/24 Gun starts at 12:00am