Training for 5 km or 10 km

The 5k need more work in the VO2max zone and lactic capacity.

There are a few specilaists of 5k, they do well even 10 k because the training is still very similar and around the 130-170 km.

Few exceptions like Said Aouita, olny 10k a day but then he made a 10k in 27'26 ".

In any case it is possible to make good times on the two distances even with 2-3 sessions a week.

I follow some of these and improve the same with 30-45 km week and even less, but with more intensity (like Said Aouita training).

Dimitry wrote:

The 5k need more work in the VO2max zone and lactic capacity.

There are a few specilaists of 5k, they do well even 10 k because the training is still very similar and around the 130-170 km.

Few exceptions like Said Aouita, olny 10k a day but then he made a 10k in 27'26 ".

In any case it is possible to make good times on the two distances even with 2-3 sessions a week.

I follow some of these and improve the same with 30-45 km week and even less, but with more intensity (like Said Aouita training).

Thanks... what sort of intense sessions to you do ? 1 km reps ? 800 m reps ? Do you do any 400 m reps ?

My athletes have two or three competitive periods per year, I follow a CCS programming, Conjugate Sequence System of Yuri Verkhosbansky where there is not a week stardard always with the same jobs.

The famous perferct all-inclusive week for all seasons, for me (and not just for me) is a bullshit.

I have programs also for those who train twice a week and on average only 25 km a week, in this case of course there will be many mixed jobs and not one-way direction work with the advantage that those who have little time also enjoy a lot to train in this way.

My programming starts from a period of aerobic and biomechanical construction.

The biomechanical part, with only two week sessions, usually can not be developed in a gym, so I use short, high intensity climbs.

for examples:

Short Speed ​​Endurance at Alactic Power:

* 3 x 4 x 80 meters @ 95-100%, rec of 2'-3 'and 8'.

* 5 x 50 meters + 4 x 50 meters + 4 x 80 meters @ 95-100%, rec of 3'-4 'and 8'.

* 3 x 2 x 50 meters @ 97%, rec of 2'-3 'and 6'-8'.

Short Speed ​​Endurance at Alactic Resistance:

* 3 x 5 x 60 meters + 2 x 5 x 80 meters @ 90-95%, rec of 2 'and 7'.

* 3 x 5 x 60 meters + 2 x 5 x 80 meters @ 90-95%, rec of 1.5 'and 5'.

* 5 x 5 x 60 meters @ 90-95%, rec of 2 'and 7'.

* 5 x 5 x 60 meters @ 90-95%, rec of 1.5 'and 5'.

* 4 x 4 x 60 mt @ 90-95%, rec of 2 'and 5'.

* 4 x 4 x 60 meters @ 90-95%, rec of 2 'and 4'.

* 3 x 6 x 60 meters + 2 x 4 x 80 meters @ 90-95%, rec of 90 "and 5'-6 '.

Speed ​​Endurance in Lactic Resistance:

* 3-4 x 4 x 100 meters @ 90% with rec of 3 'and 6' - 8 '.

* 3-4 x 4 x 100 mt @ 90% with rec of 1'-3 'and of 6'-10'.

* 3 x 4 x 100 mt @ 90% with rec of 45 '' and 3 '.

* 3 x 4 x 80 mt @ 80% with rec of 90 '' and 5 '.

* 15 x 100 mt with rec of 60 "LGigliotti-5k-42k.

* 20 x 100 mt with rec of 60 "LGigliotti-5k-42k.

* 5 x 100 mt + 5 x 150 mt + 5 x 100 mt with rec of 60 "-90" LGigliotti-Canova.

* 15-20 x 100 meters rec 75 "-90" LGigliotti-Canova.

* 8-12 x 100 mt with rec of 60 "LGigliotti-Canova.

* 12 x 100 mt + 5 x 100 mt with rec of 60 "LGigliotti.

* 12 x 80 mt with rec of 60 "LGigliotti.

2 x (10 x 80 m) with rec of 1 'and 3' GRondelli-5k-10k-21k-42k.

4 x (10 x 80 meters) at 123% -124% with rec of 20 "and 10" GRondelli.

2-3 x (10-14 x 80 meters) at 128.3% -129.322% with 20 "steps / souplesse and 4 'GGhidini.

5 x 80 mt + 5 x 100 mt + 5 x 80 mt with rec of 1 'and 3' LGigliotti.

Follow...

Your week should contain key workouts

800-1200 intervals

Tempo run

Strides after easy runs

Hill sprint session

The aerobic part develops all the aerobic arc, from the slow race up to the VO2max zone.

If the aerobic threshold is equal to 100% the intensity ranges from 75% to 117%.

117 is in the typical limit of VO2max for all runners, from the miler to the marathoner, with little variation (will be 116.5% or 117% or 118%).

Gebresilassie for example has VO2max that reaches 118%, but also a 10k athlete who has only 27'45 " can have 118% of VO2max.

Slow runs : 70-85%.

Medium Classic runs: 85-92%.

Meduin Runs Top Speed: 92-97%.

Fast Runs at aerobic threshold: 97% -103% (marathon rhythm).

Fast split fraction or continuous runs: 103-112%.

Fast runs to VO2max: 112-118%.

The runs at VO2max are limited in this building block only to an interval training on climbs of 200-400 meters and to 5-6% of slope.

For example:

15-20 x 300 mt at 116% mt, on the hill of 300 meters with rec 300 jog until the start.

15-20 mt x 400 mt on 115-118% on the hill of 400 mt with rec 400 mt jog until the start.

Some aerobic works of first block:

15-20 km of medium classic run at 90 %.

15-20 km of medium top speed run at 94%.

15 km of medium top speed run at 95-97%.

12 km of Fast Run at AT at 99,5%.

8 km of medium top speed at 94% + 1 km slow at 80% + 3 km of fast run at AT at 100%.

8 km of medium top speed + 3 km of fast run at AT + 3 km at fast run at 104%.

4 km of medium top speed at 95% + 2 km of fast run at 105% + 4 km of medium top speed al 95% + 2 km of fast run at 106%.

Fast repetitions runs of:

3 x 4 km at 102-108% with rec of 1 km slow at 80%.

3 x 5 km at 102-107% with rec 1 km slow at 80%.

For example, last week, my athlete who trains only twice a week, he has played:

Monday: Interval training of aerobic power:

3 types of uphill interval training, in succession:

10 x 200 meters hill with rec 200 jog, rec 4 ' +

8 x 300 mt hill with rec 300 jog, rec 4 ' +

8 x 400 meters hill with rec 400 jog.

Thursday: Repeated Medium of Fast Runs + Fractionated Long of Aerobic Power:

10 'warm up + 4 km of medium top speed at 95% + 1 km of slow run + 3 km of fast run at AT 100% + 1 km slow + 2 km of fast run at 107%.

Saywhat2banthis wrote:

Your week should contain key workouts

800-1200 intervals

Tempo run

Strides after easy runs

Hill sprint session

Thanks.... I have to say your suggestions are largely true for my regime at this moment, although I don't do strides after runs ( I will be doing them from now on though )

And doing 6-8 1 km reps & 20-30 min tempo run gives me the classic 2 hard sessions a week meaning something like hill reps would not be done or would take the place of one of the hard sessions.

notgoodenuf wrote:

Hello

Opinions sought on the following please -

In what ways, does 5 km training differ markedly from 10 km training ?

If you apply the principle that training should be about doing the correct and least amount possible to effect a stimulus and doing no more then should less be best ?

Seems if you can nail a good 5 km then it follows that you will likely do a good 10 km too...

And if results may be achieved by my religiously following a well thought out 5 km program then why not keep it going ?

I am thinking about how this can be applied to the vast majority of us, being non elite, 15 - 18 min types, but we want to do well but have jobs and other stuff to do.

Thanks all.

In my world of classy coaching 5 k and 10 k training there is no difference. With my program it follows that if you can nail a good 5 k you will likely nail a good 10k. And running "Smart mileage"" suits very good the ordinary people with jobs and other stuff to do too.

-Magic summer-