How to run 10 km in less than an hour, even if you '43
Sport And Fitness / / December 19, 2019
Four years ago, Alexander Khoroshilov, one of our readers, especially for Layfhakera wrote an article in which personal example proved that is never too late to start doing sports. Two years later, he sent us a report of their first 10 km, which he ran at the Moscow marathon. If you are not familiar with Alexander, his new story will be for you the right motivation and prove that you can start running at any age without injury.
I run four years
I am 43 years old, and I write to those who have nothing to do with the sport, but to think about their health. For those who walk a couple of times on Fitness and throws the case, because the unusual exercise in hypoxia regime does not bring pleasure. :) In my previous reports I wrote you start to run and how to make the process as pleasant as possible:
- How to start running in 40 years and the first to run 5 km in 2 months.
- Preparations for the Moscow marathon, or how to run 10 kilometers at 42: tips from a beginner.
The first two notes viewed by 46,000 people, and if at least one tenth of a percent are helped, then I have fulfilled my task.
2015 I noted two milestones: running throughout the winter and once participated in the race for 10 km within Moscow marathon, with a certain set goal and ran it through the training wise process.
In the fall of 2014 again raised the question of the winter running, because this time I was determined not to miss the season. If the clothes are no problems, then sneakers got a question. I used to run with special rubber pads on the shoes, but they constantly slid.
Choose between studded soles and "evil" protector. Thorns I searched removable such releases ASICS, but could not find in stores. Constant oshipovka decided not to buy, because the Moscow winter often have to run around on the asphalt. As a result, I bought Saucony Xodus, what has never regretted: warm, not wet, holding the sole in the rolled slippery snow. At the bare ice in them to do nothing, but also on Lake Baikal I was not going to run.
In winter, breathe through your mouth and nose at the same time, warming the air between the tongue and palate. Summer - only through the mouth, as thus more oxygen. If memory serves, it never became ill after a run, even in cold weather. This can be achieved in only one way - runs through the autumn with all its cold rains and frosts.
A year to run Garmin Fenix 2 - very convenient hours for multisport. Take into account all the necessary information for analysis and planning training. However, there was a third version of the clock, and there is a very useful feature, which is not in my metronome for cadence. But they are completely unreasonable money, so to change their new until you think.
Here's the schedule of training for the last six months, which is based on the Garmin Web site automatically with a clock synchronization:
About Moscow marathon
Preparation for the winter run
Last year, I ran the first 10 km in 1:16. This year set a goal to run out of hours, what and dedicated jogging in August and September. I note that even the 3-4 interval training increases the average rate, and that I needed.
Training schedule for the week:
- First day: interval training is one of 800 m on the average rate plus 4 × 200 m at the maximum rate, in 200 m walking or jogging, two repeats.
- Second day: training tempo - run pace in the competitive long as I can. The first time happened only 2 km. :)
- Third day: a long workout at the distance at a slow pace.
- Fourth day: on state of health, 2-8 km.
Two weeks before the event ran 12 km and stopped at will, so as not to be injured. A week before the event ran 10 km in 1:01 and went to rest mode and prepare the body.
Strategy for the distance, too thought out, not to the muscles are blocked at the start - it happens to me from time to time.
Strategy:
- I run 2km the tempo 6:30 min / km.;
- 4 to 6 km keep pace min / km.;
- Accelerates (uphill way) to 4:30 min / km to make an average 5:30.;
- after reaching the desired medium to slow down before it and run out of hours.
Everything worked: run for 57 minutes, than very satisfied!
Separately write for those who are thinking about training as an exhausting course of 57 minutes on the top ten in four years of regular running - nothing in terms of growth results from scratch. During this time, and you can prepare for a marathon. But I as a result of gentle exercises do not hurt your knees and other joints, the spine does not respond for a long run, the lungs, heart and blood vessels in order, weight gradually decreased to 10 kg. That is, I myself do not overload when preparing for competitions. Even running 10 km a week, you render incredible service to your body. A 10 km a week transformed into two hours of study for which is not so difficult to find the time.
new goals
About marathon while I do not think too extreme loads and training process, does not fit easily into my life. I hope next year the half marathon, as already ran 12 km and I feel that for the year to increase the distance to 20 km. But the rate is higher than 5 min / km will not increase:.. Heart rate at 4 min / km rises to 180 critical blows.
And another unexpected effect: reduced flat and valgus deformity (a bone in the joint) big toes. I attribute this to the fact that I run with a sock. Another advantage of this run: exercise the muscles and ligaments of the foot arch, due to weakness and that these defects occur. I still have a two-year-old pictures (and even after five years compare), but visually fingers back into place.
So I run added to my life only positive emotions, and what you want. And yes, greet each other for a run! We have chosen, in the sense that it has chosen the right path. :)