Specific Training To Master The 5K And 10K

With some proper training, your 5K or 10K PR will likely fall in your next race. Photo: www.shutterstock.com

Sample Workouts

The following is a 6-week, race-specific guide for both the 5K and 10K. This sample schedule is for intermediate to advanced runners. If you are a beginner, cut the workout volume in half (i.e. instead of 10 x 800 meter repeats, run 5 x 800 meter repeats).

5K Specific Workouts
Week 1: 2-3 mile warm-up, 11 x 400 meters at 5K goal race pace with 100m jogging rest, 1-2 mile cool down

Week 2: 2-3 mile warm-up, 8 x 600 meters at 5K goal race pace with 100m jogging rest, 1-2 mile cool down

Week 3: 2-3 mile warm-up, 6 x 800 meters at 5K goal race pace with 200m jogging rest, 1-2 mile cool down

Week 4: 2-3 mile warm-up, 12 x 400 meters at 5K goal race pace with 100m jogging rest, hammer #10 as fast as you can, 1-2 mile cool down

Week 5: 2-3 mile warm-up, 8 x 800 meters at 5K goal race pace with 200m jogging rest, hammer #6 as fast as you can, 1-2 mile cool down

Week 6: Race week. 2-3 mile warm-up, 2 x 1 mile at 3k-5K pace w/5 min rest, 2 x 400 meters at mile pace w/3 minutes rest, 2 mile cool down.

10K Specific Workouts
Week 1: 2-3 mile warm-up, 16 x 400 meters at 10K goal race pace with 30 seconds rest, 1-2 mile cool down

Week 2: 2-3 mile warm-up, 10 x 800 meters at goal 10K pace with 45 second rest, 1-2 mile cool down

Week 3: 2-3 mile warm-up, 3 miles at 10K goal race pace with 60 seconds rest, 5 x 1000 meters at 5K goal pace with 60 second rest, 1-2 mile cool down

Week 4: 2-3 mile warm-up, 8 x 1000 meters at goal 10K pace with 30 second rest, hammer interval #7 as fast as you can, 1-2 mile cool down

Week 5: 2-3 mile warm-up, 3 x 2 miles at 10K goal race pace with 90 seconds rest, 1-2 mile cool down

Week 6: 2-3 mile warm-up, 5 x 1 mile at goal 10K race pace, hammer #4 as fast as you can, with 45 seconds rest, 1 x 800 meters as fast as you can, 1-2 mile cool down

You should perform one tempo or threshold workout in addition to these 10K specific workouts each week. Your long run should be 12-16 miles, depending on your total weekly mileage.

The next time you’re building your training plan, think about the specific demands of the race distance and how you can purposely target them in training.

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