Aerobic vs. Anaerobic Training
If you are reading this article, chances are you have been bitten by the running bug. It can be hard to explain, as at some
Despite being short from a distance runner’s standpoint, the 5k and 10k are difficult race distances to master.
The 5k requires a runner to run close to their maximum effort for 3 miles – redlining only 1.5 miles in. It’s over before you know it, but 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 by only a fraction and the last two miles will be torture.
As such, it’s imperative that you have training plan designed to address the specific demands of each event. That means training your body for the exact physiological challenges, teaching your body and mind how to push through the tough parts of a race, and perfecting a pacing strategy that allows you to run on the edge of your abilities.
The smarter you train, the better your odds of achieving your goal. This guide will provide you with concrete guidance and workouts that’ll have you crushing your PRs in no time.
To master the 5k and 10k distance, you need to find the perfect blend between speed and endurance so you can maintain a torrid pace for the entire race.
You also need to have the aerobic endurance to hold your pace for as long as possible.
In this section, we’ll direct you to all the resources to help you develop the foundation or backbone of your 5k or 10k training plan. Read these articles to get a better understanding of the training concepts before moving to specific workouts.
If you are reading this article, chances are you have been bitten by the running bug. It can be hard to explain, as at some
In one of my earlier posts I discussed the difference between aerobic and anaerobic training and the effect each can have on your performance. While
Focusing your training and having a specific, measurable plan of action is essential if you want to conquer your racing goes. Very few runners are
Before you can get on the track and start hammering the anaerobic intervals and short races looking for PR’s, you need to build your fitness
Find a training program that works for you is an essential component to achieving your goals. Not only do you need to find a plan
The key to running your best at the 5k or 10k is performing a series of progressive specific workouts in the last 6 weeks of your training plan.
Not sure what I mean by specific workouts or drawing a blank as to what that progression might look like? Have no fear. That’s what we’re here for.
In this section, we’ll discuss the important workout types (and the specific workouts) you need to add to your training plan to crush your next 5k or 10k.
Lactate threshold is a term than is commonly used in training vernacular, but has most runners more confused than a high school kid in calculus
What is a better way to train for the 5k – running more miles with a majority of miles being done at an easy pace
Whether you are a beginner looking for your first 5k training plan, or you are an advanced runner with a true love of running, not just a
How do you structure a 10k training plan for maximize effectiveness? What should your speed workouts look like? What about your long runs? Oh, and
The 10k is a difficult race distance to master. If you’re a beginner, running twice as far as the more commonly run 5k is quite
When designing running workouts, a coach can manipulate three elements of the training plan to elicit certain physiological adaptations. These three elements are: The time
Racing the 5k and 10k events are a difficult challenge because you’ll be racing near your limit for almost the entire race.
Start too fast and you’ll quickly find yourself gasping for air and producing too much lactic acid for your body to clear. Start too slow and you’ll be too far behind in the final miles to record your best time.
Here are some helpful resources to help you in the days leading up to the race and the perfect 5k or 10k strategy (and a calculator to show you your exact splits) to help you execute the perfect race plan.
Runners put a lot of thought and planning into their training schedule, and rightfully so. The right combination of recovery, hard workouts, mileage and long
5k Race Plan *Note: Remember to enter time as h:mm:ss. So, a 23 minute 5k time would look like: 0:23:00 Warm-up for a 5k You
Tapering. It might be one of the most feared words in a runner’s vocabulary, right next to patience and rest. After months of long miles
What is the best way to taper for a 5k? How would these recommendations change if the 5k was a goal race or just a
10k Race Plan *Note: Remember to enter time as h:mm:ss. So, a 42 minute 10k time would look like: 0:42:00 Warm-up for a 10k You
Most experienced runners have a good handle on how to recover after a marathon. And if you’re new to the distance, we have a very
Marathon training is like preparing for a boxing title match: months of lonely workouts culminating in one exhausting battle. In contrast, if you’re in the
If so, join our FREE 5k and 10k Training Masterclass on the physiological demands of the HM and how to specifically target these essential physiological factors in training.
Here are just some of the topics we will cover…
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