Just wondering if there is so much difference in training for a 5k or 10k race?
Just wondering if there is so much difference in training for a 5k or 10k race?
If you have to ask, then probably not. There would likely be more emphasis on longer intervals (1200m-2 miles) and less on mile pace work that you might see in a 5K training program, and a longer tempo run is probably more useful.
At the pro level? Sure. A little different. At the hobby jogger level, most people would benefit the most for either event by just following a standard lydiard or daniels marathon training plan
lexel wrote:
Just wondering if there is so much difference in training for a 5k or 10k race?
Some youngsters struggle with the stamina required for a 10km, and drop off massively from 3000m, say, to 10km; they can still manage a decent 5km. For runners with good stamina, including typical good older runners, there may not be much difference, but to run a good 10km you do have to do quality longer aerobic work, no matter who you are, whereas you can get away with little of this for a decent 5km, although something in this direction is of course necessary.
In the other direction, if you're predominately a stamina runner, you need to sharpen a bit to run your best at 5km, though only a very little can be enough.
For the 5k, this is where that SPEED ENDURANCE comes in it's it's the MINDSET of how you simulate a race in PRACTICE. Do a lot of repeat work. It's not really high mileage. It's lower volume and higher INTENSITY -- things like repeat 1000s: 5 to 7 of them at 3k pace with only like a minute to a minute and a half rest in between.
On the other hand, for the 10k the repeat 600s come in, where you're going to do 5 to 8 of them, and in that FIRST 400 you might run mile pace and in that last 200 you're going to cut it DOWN. It's workouts like that, or it's workouts like 4x1000 or 4x1200 with 90 seconds in between so you get into that "my legs are BURNING, my heart is GOING" and you're at that THRESHOLD.
It can be completely different or identical.
Depends on how you approach training for the events.
Free_the_thigh wrote:
It can be completely different or identical.
Depends on how you approach training for the events.
Same same, but different :)
In the Dancan system no difference.
coach_j wrote:
For the 5k, this is where that SPEED ENDURANCE comes in it's it's the MINDSET of how you simulate a race in PRACTICE. Do a lot of repeat work. It's not really high mileage. It's lower volume and higher INTENSITY -- things like repeat 1000s: 5 to 7 of them at 3k pace with only like a minute to a minute and a half rest in between.
On the other hand, for the 10k the repeat 600s come in, where you're going to do 5 to 8 of them, and in that FIRST 400 you might run mile pace and in that last 200 you're going to cut it DOWN. It's workouts like that, or it's workouts like 4x1000 or 4x1200 with 90 seconds in between so you get into that "my legs are BURNING, my heart is GOING" and you're at that THRESHOLD.
Stop spamming every thread with that non sense.
what is the rule of thumb for fast 5k/10k times? Double the 5k-time and add a minute? That gives 6 seconds pr km faster/slower pace. 6 seconds is not easy. For a 5k guy it may feel comfortable, but you need to endure it the double distance. that is hard. For a 10k guy the pace must actually drop 6 sec and endure that faster pace. So obviously the speed endurance must be good for 5k and the fatigue resistance must up for a 10k. A good 5k'er can do this by extending the aerobic strength, the 10k'er need to get more speed in the legs
A lot of diverse answers, thank you so far.
I ask myself that, because both race paces at 5k or 10k are above lactate threshold level, and below vVO2max pace.
Both events have a very high aerobic content and a low anaerobic content. The race pace is similar and i guess the speed difference is not a problem for the brain to handle.
SUPERIOR COACH JS wrote:
In the Dancan system no difference.
Yeah but Dancan leads to failure.
No difference at all. Salazar's PRs for the 2 distances were set 10 days apart. For a strength runner, the difference in pace is only about 11 seconds per mile which means the fitness requirement is identical.
SDSU Aztec wrote:
No difference at all. Salazar's PRs for the 2 distances were set 10 days apart. For a strength runner, the difference in pace is only about 11 seconds per mile which means the fitness requirement is identical.
What is a strength runner for you?
For some they have the speed resources to run well in 1500, 3000 and 5000, for others it is "comfortable" to run at 10k pace but hard to cope with the 5k pace. Those two different runners need to have different focus when training for a 5k or a 10k. I did a workout doing a double XC-loop that runs like a 5k in time. Happy with the effort and the next week and some weeks later I tried to do one loop and did not run especially faster than the double loop. So for me, I have good endurance, but it is hard for me to run faster and am one of those that need to increase speed.