10K race peaking: From 10K & 5K Running, Training & Racing: The Running Pyramid, by David Holt

This page shows the key sessions where 10K peaking differs from 5K peaking. The basic ten sessions leading into your 5K race are here:


5K peaking sessions

If 10K racing is your focus, stay on this running page.

10K runners finally have something different to run. No need to run faster than 2 mile race pace; you can run all the long reps at 5K pace if you wish. But you'll also run longer reps at 5K to 5 mile race pace.

	Pick your 10K race and run your own variation of these 
sessions every 7-10 days.
6 x 800 meters at 2 mile race pace
4 x One mile at 5K race pace
3 x 2,000 meters at 5 mile race pace (or one second per quarter mile 
slower than 5K pace,or 1.5 seconds per quarter faster than 10K pace)
6 x 800 meters at 2 mile race pace
3 x one mile at 5K race pace
3 x 2,000 meters as above
5 x 800 at two mile race pace
Race 5,000 meters, or run 3 x one mile at 5K race pace
4 x 1,000 at 5K race pace
Run the big 10K race

Remember: Only run these long reps at 2 mile pace if you’ve already done 
reps of 600 meters as described in Interval training. 


10K Racing and peaking

Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing: The Running Pyramid, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Alternative Book Ordering options if buying David Holt's running books.
Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

This page is 10K race peaking: From 10K & 5K Running, Training & Racing: The Running Pyramid, by David Holt