why are my 5k to 10k times not in line?

Hi, tell me how a normal training week looks like for you and I will tell you what's obviously is wrong with it and what to change to......as people told you you should be able to run a 33 min 10 k with a 16 min 5 k. Coach J.S , 🇸🇪🧙🏼‍♂️🇸🇪

What distances are those PRs?

It could be that you have not maximized your endurance yet. It takes around 7-10 years of having some type of volume training for capillary development.

It could also be that you are simply more of a miler / 5000m runner. Nothing wrong with that.

I ran enough to find my sweet spot between 10k and 10 miles. Many runners I could not beat at 5000m but had them at 10k.

What are "weather tempos?"

16 min 5 k

and 34 10k

this would be normal

sure you might like 33 10k

best to look for 14 5 k. and go from there.

800/1500/3000 replied to the poster that asked earlier
@epodemiologist i seriously raced a 10k 4 or 5 times adn only on the road
@Coach Wizard 1 my Training is very basic, focused on Intervals because i like the the faster running
Tue: Sprints+Jumps like 3-4x60m on 5min
Wed: 12x200 1500 effort, 800 for last 4
Fr: 8x400 3k effort or 6x800 5k, + 2x150 at 400 at the end after some rest
Su: 20-25min on hilly forest paths pretty hard, feeling slight burn at the top of small hills
the rest in the workouts is by feel most of the time, until i feel good again
other than that are runs of 30-45min at whatever pace i feel like
i dont count miles but i think its around 30-40 most of the year very consistent as i do the same every week, if racing it can be lower because i skip workouts and other runs
in summer i usually do some races on track because im in a local club, i dont do the Su and Fr workouts then
takes about 3-4 races to get in some good (for me) shape

You race 5k in 16:08-16:15

You try to start a 10k in 16:30, and fade.

Four posters tell you to go out at 17:00.

How does that end up as "after reading all" 17:15?

Detective "can you explain?" on the case🧐

Well, easy case to see what's wrong 😀If you really want that sub 33 10 k you need to extend easy runs to mostly 50-60 min at about 70-75 % of maxheartrate, sometimes every other or third week a longer easy run of 70-80 min at same easy pace. Then you lack threshold intervals e.g 10-12 x 1000m at about estimated half marathon pace with 60 sec easy walk rest. And at last almost every week a maxVO2 interval at 5 k race pace e.g 12-20 x 400m with 60 -90 sec rest. Try this and you will soon easily dip sub 33 at 10 k .Wish you good luck.

The Magic Wizard J.S🇸🇪🧙🏼‍♂️🇸🇪

A couple of things, you are a 16:08 5k runner not a 16:00 5k runner.

An evquivalent 10k time for a 16:08 5k runner is 33:30 if well trained, so your target pace would be roughly 3:21 not 3:18. And that is assuming perfect 10k training.

I'd say it is true that a 16:00 runner should be able to hold 3:19 pace with perfect training for the 10k to hit a few seconds over 33, but you haven't run 16:00 yet.

Lastly as people mention here. For your first race at a longer distance its usually best to be conservative in the first half.

1500m PR?

4:06

@all ok got it, ill update how next 10k goes!