For those of you who have done both which one is harder and which one do you enjoy the most? I have ran the 5k several times but I am thinking about trying to make the jump to the 10k here in two weeks. I have ran 15:25 in the 5k so far this spring....What should be my goal for the 10k? Any strategies or insight would be great....thanks in advance.
low 32. set your goal for < 32:30, anything else is icing on the cake.
25 laps is tough to maintain focus.
start "easy", don't think about racing till 5k - drop the hammer at ~4 miles. if you are hurting at 2 miles it is going to suck.
My goal is sub 32:20...Which is a pretty good time to try to achieve but I think it's possible. What do you think 10:20-10:25 at the two mile probably?
need a kidney? wrote:
low 32. set your goal for < 32:30, anything else is icing on the cake.
25 laps is tough to maintain focus.
start "easy", don't think about racing till 5k - drop the hammer at ~4 miles. if you are hurting at 2 miles it is going to suck.
The 10K is twice as far as the 5K. That's the key thing to remember... ok, my smartass moment is over
Seriously, though, the biggest mistake 10K newbies make is going out too close to their 5K pace and trying to hold it. Get with your coach and figure out the right 10K pace for the front half and stick to it.
10k = 5k x 2
10k = 5k pain x 2. obviously
So do you guys think 16:00 would be good for the first 5k? Or is that a little off?
yes yes wrote:
Seriously, though, the biggest mistake 10K newbies make is going out too close to their 5K pace and trying to hold it. .
Billy Mills?
ttt
actually the pain of a 10k and the pain of a 5k are quite different. the pacing for a 10k is so much slower that it feels a lot better until about 2 or 3 miles into it, and then it starts to hurt but it's still different from a 5k, 5k is pain from trying to go too fast for too long, and in the 10k, you can take it a lot more relaxed for a while longer, and i think that actually makes it easier than the 5k
I've actually heard people say that the best way to run the 10k is to go out hard enough that you slow down a little after the 5k mark. Apparently looking at WR 10k's shows that the runner slows down by about 1s/lap after halfway. The splits for the two 5k segments will be equal at the end, but that's only because he runs :50-52 for the last lap.
I think it is a good point that the 10k is longer than the 5k but remember it's also shorter than the half-marathon. You need to be red-lining it the whole way to run your best.
That said, it does seem like going out too fast is a much more common mistake than going out too slow. I agree that the problem is that people are on the track so they forget it's not a 5k or a 1500.
miles of trials wrote:
10k = 5k x 2
10k = 5k pain x 2. obviously
no you're wrong there. the pain is quite different between the two. a well paced 10k actually can hurt less than a hard-fought 5k. in the 5 you really have to lay it on the line, while in a 10k you have moments of truth and you really have to concentrate but the race not as intense.
5k time x 2, plus one minute. Your first one? Go out about 5 seconds per mile slower.
So...you've run 15:25...potential 10k of 31:50...5:08 pace...go out in 5:12-15 and feel it out the first 3 miles.
Alan
AK-50 wrote:
no you're wrong there. the pain is quite different between the two. a well paced 10k actually can hurt less than a hard-fought 5k. in the 5 you really have to lay it on the line, while in a 10k you have moments of truth and you really have to concentrate but the race not as intense.
you're an idiot. it is twice as long so it has to hurt twice as much
dwigt schrude wrote:you're an idiot. it is twice as long so it has to hurt twice as much
So by your logic, an 800 or a mile must hurt a lot less, and on the other side of the coin, Karnazes goes through pain that a 5k/10k guy can only dream of.
The 5k = 10k + 1 minute is generally only good for really fast runners (14/29 range) or marathoners. I assume you are in school and don't run the marathon, so doing double your 5k plus a minute would be very difficult. With a 15:25, I would say you should be able to run in the 32:00 - 32:20 range depending on what type of training you do. Go out ~5 seconds slower than goal pace for the first mile, settle into pace for a while, then some time during the 5th mile try to pick it up. If you feel crappy before you've done 4 miles, back it off a bit or you'll get into trouble later.
Who Is Really the Idiot? wrote:
So by your logic, an 800 or a mile must hurt a lot less, and on the other side of the coin, Karnazes goes through pain that a 5k/10k guy can only dream of.
exactly
I would say shoot for 16:20-16:30 for the first half, then if you go too fast you will end up @ 5K close to 16 flat. But... if you aim for 16:00 and end up going too fast you will be too close to your 5K PR and it will suck the 2nd half. You want to come away with this with a lot of positives. When is your race? Good Luck and let us know how you made out.
The older you get the easier the 10k becomes in comparison to the 5k
However 15's and 32's have long gone when that happens.