training for a 15K

[CLCH]

For all the many runners on this board-

I am interested in training for a 15K in a couple of months. I am in pretty good shape. I have been cycling, kickboxing, and working out on an elliptical trainer or stairmaster 5 days a week for at least a year. I have NOT, however, been running regularly, and I would like to get started. Does anybody have a suggested training schedule for a 15K? I have about 7 weeks before the race. Do you think this is enough time? I have found schedules at runnersworld.com for 5Ks and for marathons, but nothing in between.

[SusieO]

Try this:
http://www.halhigdon.com/15Ktraining/GateIntro.htm

Good luck to you. I hope you will come to love running as much as I have. The feeling of completing your first big race is amazing. Keep us posted on how your training is going.

[Kerri]

Now, I am not as much as a runner as some people on this board, but in my opinion, you do not have enough time to run this race. You may be in good shape cardio-wise, but in running, you have to prepare other parts of your body. Running is high impact and really hard on your body: knees, joints, shins, etc (I won't even mention chaffing!). Keep in mind that a 15K is 9.3 miles and if you run a 10 minute mile, that means you will be running for an hour and a half. I mainly bring this up because I had been trying to increase my milegae and I think I have done to much to soon and am now injured for the second time since January. Be very careful! Where do you live? Most big cities have tons of races, you just have to check the right places. Maybe find a local store that specializes in running shoes and they will have some information on other races. Good luck whatever you decide.

[CLCH]

Kerri,

I realize that you may very well be right about the 15K being too soon. I am going to start with that as my goal, but if I feel like I am doing too much too fast, I certainly am not afraid to pull back. I picked this race because it is one that I have wanted to do for awhile and I felt that I would be much more likely to stick with running if I had a concrete goal in mind. There is a 5K I could run in May if this doesn't pan out, but I looked at the 5K training schedules, and I just didn't think that would be enough of a challenge to keep me motivated. It is quite possible that I have bitten off more than I can chew though so I may end up running the 5K instead.

Thanks for the advice.

[emilycat]

CLCH,

First off, that's so wonderful that you've decided to start training for something!

I'm no coach, but I do, however, think that training adequadely for a 15K may be a bit much to cram into seven weeks. Not knowing how many miles you get in a week right now, though, I can't really judge fairly. If you can already run about 4 -5 miles at a time, you may very well be able to do it. But if you're starting from scratch, I think 9 or 10 miles (which I think is best to attain before running a race of the same length, although some training plans don't call for it) might be a bit too lofty. I hate to be so pessimistic; I feel so mean, because I'm sure you are in wonderful shape, just as you said, but when I picked up running about 5 years ago, I had been taking pretty intense ballet classes 5 days each week (which, granted, require an entirely different type of endurance) and playing tennis for my highschool, it took me about 3 months (I think?) to work up to about 8 miles. I will tell you that it generally takes me about 11 weeks to train for a marathon, coming from a 16 mile base and working up to 22 or 23 miles.

Gosh, I'm so sorry if this sounds holier-than-thou; I just have to agree with Kerri about doing too much, too soon, because overuse injuries are the worst, and being sidelined with ITB syndrome, or a stress fracture, whatever, will put off your ultimate goal far longer than if you just start off with something small.

Another thing: If you're comfortable not training up to the actual distance before the race, you may be able to work up to 7 or so and hope that adrenaline carries you the rest of the way...that is, after all, the tenet of most marathon training programs. (although most of my adrenaline is sapped by mile 25! http://www.cookinglight.com/bbs/smile.gif )
If not, a 10K would be a great goal, too.

So now that I've spouted off for what I'm sure was longer than necessary, where are you right now in terms of distance capabilities?

Emily

[Kristilyn1]

Not that I am an expert in terms of running--but I had to chime in here. I trained for a marathon (from scratch) in 4 months and while I was very fortunate to not have done permanent damage, it has taken me another 4 months to recover from the chronic knee and hip pain that accompanied this endeavor and it's been incredibly frustrating for me--I gained all this momentum, only to lose it after. So while you certainly "can" train in that timeframe, the cost may be too high and to be sidelined after would be a bummer. Definitely check various sites for other races, maybe there is something else--like a 5 miler or something that would be a good start--not all sites list all the local races (at least that's what I have found) check to see if any local running clubs in your area have websites with event calendars. Have Fun!

Kristi

[Kerri]

I apologize if I sounded harsh before. It is just ever since I have torn my hip flexor I have been preaching injury prevention to everyone I know. Please don't end up like me! Take plenty of time to warm up and stretch!!

I can understand how you might feel like a 5K is not challenging enough, but I think you can make it a challenge. Instead of following the beginners guide to running a 5K (I know there is a lot of run/walking), try a more advance training program. Many will have you run long distances (6+ miles) once a week, plus speed and hill workouts. The race will probably still make you nervous and it will be a lot of fun.

[CLCH]

Thanks to all of you for your advice!

Emily, to answer your question, I have not been running regularly until I decided to do this, but I can pretty easily run 4 miles at one time. That is the most distance I have attempted so far, but the Hal Higdon training schedule (thanks Susie!) recommends a 5 mile run this weekend, so I'll let you know how that goes. I think I may find that I have to drop back (and thus give up the 15K) when the long runs reach 7 or 8 miles. We'll see though.

Kristi, I can't believe you ran a marathon with only 4 months of training. That is amazing!

I appreciate all the words of wisdom. I promise that I will cut back if my body starts sending any signals that I am doing too much.

[Kristilyn1]

Well, it wasn't amazing--it was kind of stupid. I ended up having hip xrays, etc. trying to determine what the heck I did to my hip, which I guess is nothing--since now the pain is gone. Interestingly, my hip did not bother me AT ALL until after the race--so I had no warning at all.

I gotta tell you, if you can run 4 miles comfortably now--you probably do have enough time to train for a 15K. But, don't take my word for it--I'm no trainer.

Kristi