[happeecampee]

well basically,
i took personal fitness for school starting september
and for the exam, apparently i have to finish a 10k race in like, an hour
so my question is how can i gradually build to run that?
like 1k each week?
and for how long approx?
and when training on a treadmill, do you use incline at all?
heh...thanks

[to.dance]

I think you'll need to run a bit more than that
When my friends were training for cross country, they had to run about 5km
What they did was run 2km one day - the next day 3km - 3km again the next day until they thought they could handle 4km - then started running 5km when they could do 4km
Try something like that, just take it bit by bit, don't want to over work yourself, but yeah.. they basically ran every day for at least 3km
You need to try and condition your body to working harder

Goodluck dude/dudette~

[MqN]

Wow...10K in an hour is rather intense!! 10k = 6.2 miles which is a lot!

Practice bit by bit and walk the rest until you slowly build up to it. good luck!

[koezane]

i think you will get joint problems and broken down bones doing 10k...?

[vanquishfire]

its cool you're up for a challenge!

you might want to consider your diet as well for a high-carb diet! fill yourself with whole-grain breads, pasta, rice W/E!!!
as for how much you should run a day, run as much as you can dude. your body will tell you when you need to stop (notice how i said body and not mind).
its all a mind-battle broski.

be sure to give yourself an adequate supply of water, i drink at least 4L of water a day and give body time to rest.

as for the joints, as i'm assuming you're young, its good to stretch before you run.
running can actually improve your joints, you body will respond to prolonged running by releasing a adequate amount of glucosamine to lubricate your joints rather than them grinding on each other.

goodluck man

[wemsicles]

Well, what I would do is run 5 days a week till the exam. 4 out of those 5 days (at first), just work on your breathing and building up your endurance. On the last day, time your run and try to hit your goal (example: run 5k in 30 minutes). Try to increase the distance every two weeks or every month.

I have no expertise but my friend practices under that regime and it's working =)