Page 1 of 2 12 LastLast
Results 1 to 10 of 11

Thread: 10k Run with Primal Fitness Plan? page

  1. #1
    Neely's Avatar
    Neely is offline Member
    Join Date
    Oct 2012
    Location
    Sheffield, England
    Posts
    74

    10k Run with Primal Fitness Plan?

    Shop Now
    Hi, I've been doing the primal fitness programme for about a month and I'm happy with the all round fitness and strength that this should bring. I also cycle and play tennis, which I have been doing for several years so I have a fairly good base level of fitness. However, I would also like to try out in a couple of 10k races once or twice a year - 10k just because that seems to be the standard race distance and I have family and friends who run 10k. According to Mark, with the primal fitness plan you should be able to hop into the odd 10k to a fair standard without training specifically for it. However, I've never done any running before so I was thinking of adding one or two runs a week - not necessarily 10ks as I don't want to do too much which is stressed a lot in his book, but say a couple of 2 or 3 mile runs and do one 10k say once every 6-8 weeks - I do not want to lose muscle by doing too much cardio, this is my main worry with long distance see, but I also want to get a decent time in the 10k as I would not be happy with running a poor time. Do you think this training plan sounds OK?

    Tennis and cycling is mostly out over the winter anyway so I plan to replace this with these shorter runs. I ran my first timed 2 mile in the week in a time of 16:13, some uphill and some downhill. Which I think is average but gives me some target. (Also is there any effective formula to scale up a shorter run to an accurate(ish) 10k time?)

    Thanks.

  2. #2
    Dirlot's Avatar
    Dirlot is offline Senior Member
    Join Date
    Oct 2011
    Location
    Edmonton Canada
    Posts
    2,456
    Lots of sprints, mixed with shorter runs and maybe one 10k a week should be fine. If you enjoy it is not chronic cardio.
    Eating primal is not a diet, it is a way of life.
    PS
    Don't forget to play!

  3. #3
    Dr. Bork Bork's Avatar
    Dr. Bork Bork is offline Senior Member
    Join Date
    Jan 2011
    Location
    Orem, UT
    Posts
    4,813
    I've said it before in other threads and I'll say it again

    Jeff Galloway run-walk-run method. Super Primal friendly
    --Trish (Bork)
    TROPICAL TRADITIONS REFERRAL # 7625207
    http://pregnantdiabetic.blogspot.com
    FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

  4. #4
    Louisa655's Avatar
    Louisa655 is offline Senior Member
    Join Date
    Jul 2012
    Location
    Planet Earth
    Posts
    795
    I've been an ultra athlete for years: Ironman; 100-mile runner; 200km cycling, & in 2007 placed 6th in North America 1500m front crawl. Been there: Done that.

    I'm switching things up now, building strength and focused on 5 and 10km running races, and training while in Ketosis (fat burning). My next race is a 9km, New Year's Day run --- it's a fun run, with the halfway point a rest station of 'shooters'. Check out your local community races -- it's great to be involved whether you are walking, running or jogging. Ps. My husband was airbound for the NY Marathon, when Bloomberg announced the cancellation of the marathon (which, in my opinion, was a good call). Thanks to Air Canada for returning Hubby to me, without additional fees. Positive thoughts and prayers go out to NY -- and especially to those on Staten Island. Best/Lu
    ----------------------------------------
    F, 48, 5'10"
    Start Date: 25-06-12 @ 161lbs
    Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

    Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

  5. #5
    Tribal Rob's Avatar
    Tribal Rob is offline Senior Member
    Join Date
    Jan 2012
    Location
    Wakefield, in the Englandshire
    Posts
    1,023
    IME primal fitness works really well to get running longer distances, I was able to run 3 miles straight off after not running for years after just doing sprints and walking. I also managed to add distance pretty quickly once I was running a 10 min mile ( a reasonable pace for a big fella like me) though considering I now have a achilles tendon problam probably a bit too quick (prob would have been fine if I hadn't fallen down my front steps)

    Basically I ran once a week on did one sprint and one LHT, and each week I added an extra mile if I was able to to the previous weeks run at a 10 min mile or less.
    You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

  6. #6
    Neely's Avatar
    Neely is offline Member
    Join Date
    Oct 2012
    Location
    Sheffield, England
    Posts
    74
    Thanks for the suggestions, I should be OK with it then. I've found the Jeff Galloway plan as well thanks. I did some sprints this morning in the park and then later got a quick set of tennis just before I got frost bite. I like the idea of following the Galloway plan or building up the runs. I naturally started at doing 2 miles the other week anyway.

  7. #7
    Graycat's Avatar
    Graycat is offline Senior Member
    Join Date
    Apr 2012
    Location
    Atlanta
    Posts
    1,933
    Quote Originally Posted by Neely View Post
    ........ - not necessarily 10ks as I don't want to do too much which is stressed a lot in his book, but say a couple of 2 or 3 mile runs and do one 10k say once every 6-8 weeks - I do not want to lose muscle by doing too much cardio, this is my main worry with long distance see,....
    I'm sure it would vary from person to person, but for whatever it's worth, I actually leaned out some and gained quite a bit of muscle since I started running regularly in the spring of this year. I run 25mi. a week on average.

  8. #8
    Neely's Avatar
    Neely is offline Member
    Join Date
    Oct 2012
    Location
    Sheffield, England
    Posts
    74
    Quote Originally Posted by CleoCat View Post
    I'm sure it would vary from person to person, but for whatever it's worth, I actually leaned out some and gained quite a bit of muscle since I started running regularly in the spring of this year. I run 25mi. a week on average.
    Excellent. Yes I should be fine especially as I will still be doing the lifting and the sprints.

  9. #9
    Tribal Rob's Avatar
    Tribal Rob is offline Senior Member
    Join Date
    Jan 2012
    Location
    Wakefield, in the Englandshire
    Posts
    1,023
    Quote Originally Posted by Neely View Post
    just before I got frost bite.
    Eee by gum lass is tha nesh or summit?
    You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

  10. #10
    Neely's Avatar
    Neely is offline Member
    Join Date
    Oct 2012
    Location
    Sheffield, England
    Posts
    74
    Quote Originally Posted by Tribal Rob View Post
    Eee by gum lass is tha nesh or summit?
    Ha, freezing me bloomin' cobblers off!

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •