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Specific Training To Master The 5K And 10K

  • By Jeff Gaudette
  • Published Nov. 11, 2013
  • Updated Nov. 11, 2013 at 9:32 AM UTC
With some proper training, your 5K or 10K PR will likely fall in your next race. Photo: www.shutterstock.com


Follow these workouts and crush your PRs in no time.

Despite being “short” from a distance runner’s standpoint, the 5K and 10K are difficult race distances to master.

The 5K requires you to run at close to maximum effort for 3.1 miles, which usually results in redlining only 1.5 miles in. While the race is over in just 20 to 30 minutes, toe the line unprepared and you’ll be suffering the second half of the race.

The 10K, on the other hand, is a blend of speed and endurance that necessitates running only a few ticks slower than 5K pace, yet for double the distance. Be off your pacing or fitness by only a fraction and the last two miles will be torture.

As such, it’s imperative that you have a training plan designed to prepare your body for the exact physiological challenges of the race distance, teach your body and mind how to push through the tough parts of a race, and perfect a pacing strategy that allows you to run on the edge of your limits.

The smarter you train, the better your odds of achieving your goal. This article will provide you with concrete guidance and workouts that will have you crushing your PRs in no time.

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Jeff Gaudette

Jeff Gaudette

Jeff has been running for 13 years, at all levels of the sport. He was a two time Division-I All-American in Cross Country while at Brown University and competed professionally for 4 years after college for the Hansons-Brooks Distance Project. Jeff's writing has been featured in Running Times magazine, Endurance Magazine, as well as numerous local magazine fitness columns.

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