Tips for Training for a 12k

[AimeeMarie]

I've recently decided to begin training for a 12k race held in my area called Bay to Breakers. I haven't run one before; and I'm not completely sure how to go about prepareing. The Bay to Breakers website has ten week training program listed for a few different skill levels. But really, I have no clue how to build up to the level one should really be at in order to run a 12k. I've never even run a 5k before to be honest. 

I've set up a mental plan of sorts: finish the Couch to 5k program; sign up for a 5k or two; begin the couch to 10k program sometime between finishing the c25k program and starting the 10k; then eventually begin the Bay to Breakers training program. But I'm not sure how good of a plan that is, or what else I should be doing. 

[SunsetRunner]

Hi 12K wanta bee.   Start training out slow, and don't over do it just give yourself little goals to reach, like 2 minutes more each day, something like that or working hard for 1 minute more. 

I am 57 and a Certified Spinning Program Trainer and I became one at age 53.  It took me three years to train my heart, and get wonderful lower body strength.

Start with Zumba, or a Circut training class, and then add the cardio like Spinning, elliptical, treadmill, or running outside since you have to get ready for the weather.

I hope some of this should help.  Riadiab, Hanover, NH

[Raviv]

It looks like the Bay to Breakers is in May, which is good.  I saw "Ten Week Program" and was hoping it wasn't in 10 weeks!

I agree with Riadiab - start slow.  But start now.  It's not unusual to have to repeat a week or two in some of the Couch to Whatever programs, so you definitely want to leave yourself some wiggle room.

Get good shoes.  Seriously, if you don't do anything else, get some really good running shoes from a place that knows what they're doing - preferrably a reputable running store.  Running is otherwise a relatively cheap sport equipment-wise, and shoes can literally make or break you, so make that a priority.

The rule of thumb is to increase by no more than 10% per week.  I have no clue how they came up with that number, but it seems to work, and overtraining can really mess you up, making it so you end up further behind over the long haul.  Listen to your body.  If it's a little uncomfortable, that might just be because you're new.  If it hurts, just stop.  Figure out why and then fix it.  Then slowly ease back in.

Sometimes that's easy.  My left shin hurt.  I needed new shoes.  Pain went away.  My right foot hurt.  I analyzed my stride and I was landing wrong.  I focused on landing/rolling correctly and my foot is fine.

The best advice I got was from a bunch of more experienced runners on another forum.  I kept hearing about how legs would ache, but I never got to that point.  It was always my lungs, and it felt like they were collapsing every time I tried to run for more than a minute.  They told me to run slower.  I protested that I was already running at nearly a crawl, and they said it didn't matter - run even slower.  The first time I tried it, I knocked my speed down from 5 mph to 4.6 mph and was able to run for 12 minutes straight.  So... run slow - for now.

I would definitely sign up for a 5K.  They're really a lot of fun, and you'll feel more comfortable with what to expect when you run the 12K.  You really don't want the stress of "Everything is new!  How does this all work!" when you're trying to do something that's already hard.  Plus, no matter how fast or slow you are, if you finish you get bling!

[MiMoMan]

An important question for the Bay to Breakers is deciding on your costume - many opt for wearing just their running shoes, so be prepared! I ran it once a number of years ago - I was sitting on a bench waiting for the start when I felt something land on my shoulder - I looked over and a monkey was sitting there - that's the kind of race it is!

On a more serious note, be sure to include some hill work in your training since there is a big one in this race - and remember that this race is mostly about having fun  and you will be fine.