Training is a process of simulating racing
conditions to enable the runner to adapt. Ideally, the different facets
of your training plan should complement each other so that on race day,
you have no relative weaknesses and your mind and body are ready to
perform. By planning a well-balanced training program and doing it, you
can prepare yourself for two of the most essential race-day challenges:
(1) completing the distance, and (2) maintaining a certain pace.
- First, read "Speedwork:
An Overview; Training for a 5k".
- Next, read the brief article below.
The basic differences between training
for 5k and 10k are as follows:
- Higher mileage at slower average pace
for 10k than for 5k.
- Higher volume of running at race pace
in workouts for 10k than for 5k.
- Less frequent racing at 10k yields
better results. 5k racers can race more often and sooner after a
previous race.
- 5k runners require more races to run
their best times of the season than 10k runners.
- Faster stride rate and longer stride
length is needed to run faster at 5k than 10k.
- 5k's are run at higher aerobic levels
of performance than 10k's, and may require a small measure of anaerobic
training for fast starts and kicking. Keep in mind that anaerobic
energy stores last for seconds, not minutes, so 5k's should still be
trained for aerobically.
- 5k's require more focus on improved
running technique than 10k's because mechanical efficiency becomes more
important at faster speeds.
- 10k's require more focus on improved
heart and respiratory functioning: thus the emphasis on more mileage
and longer race pace repeats when doing intervals or faster runs.
Developing the endurance of the respiratory muscles with race pace
running in practice is more important in the 10k due to the longer
period of time one is breathing deeply while running.
- The weeks or months of training for 10k
should always precede training for 5k so that the endurance that is
developed by 10k training will provide a foundation for the faster 5k
training. Recovery from 5k race pace workouts and races will be faster
this way and ultimately, one's 5k times will be faster as well.
Further information:
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links or contact webmasters Dennis
Toscano or Brian Cavanagh