10K & 5K Running, Training and Racing: The Running Pyramid. Whether running your first 10K, or training to race your greatest 10 kilometer race, David Holt's 10K & 5K running book is for you. "Running Dialogue" author brings you five phases of training, plus training schedules for running 20-100 miles per week--for runners wishing anything from gentle running to intense aerobic exercise.

The person running 100 miles per week can train gently; the 20 per week runner can train intensely. This self help exercise book, 10K & 5K Running, Training & Racing shows you the extremes and the in-betweens.

Why race a 5K or a 10K?

Why Race 5,000 meters?
Bragging rights. To non-runners, racing 3.1 miles is as distant as a marathon.
	Itís short, itís fast, and 5,000 meters is over very quickly. It requires
modest mileage.
However, a 15-20 minute race is hardly a sprint. 
You will still need to run the same mileage which you would run for 10K
training. 
So why run 5Ks anyway? 
Because itís the shortest race distance available to all of use nearly every
weekend. 
If you intend to race 10Ks, you will need 5,000s to prepare yourself for
the 10K running.

Why Race 10,000 meters?
The 10K race is a slower, more comfortable running pace than the 5,000
meters. 
Running 8 to 12 seconds per mile slower makes the 10K distance a joy. 
You can and should still train at 5K pace; you should still race some 5Ks;
 perhaps one third of your races will be at 5,000 meters. 
You can rectify mistakes. Run too fast or too slow in the first
mile...
donít worry too much...you have 5.2 miles to adjust.
10K running hurts less during the race--compared to the 5,000
meters. 
Compared to after running the marathon, 10K running hurts less afterwards. If
youíve ever 
raced a marathon up to your fitness level, you know about pain: both
during and 
after running the marathon. Your walking can entertain friends for days
after running a marathon. 
Most runners canít race many marathons. 
10-20 marathons per decade is most runners limit. 
You can run that many 10Ks each year (though youíll only "race" 3-4  of
them).
For 10K racing, your longest run each week is not very long! 15 miles is your long run.


Marathon down to 5K at www.runningbook.com
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 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

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

Here is a summary of 31 minute 10K runner David Holt's five training phases.

Phase One: Mileage Base Running for Aerobic Endurance.


Mileage base running...but includes fartlek running or speedplay...even for the beginner runner

Beginner runners need speedplay to remind them how to run properly; all runners need speed training for running enjoyment and for muscle stimulation--especially during the high mileage training which builds base. Low level aerobic exercise is the safest way to build aerobic endurance for running. Run at 60-70 percent of your aerobic capacity to increase your oxygen assimilation, but include speedwork to maintain economical running form.


20 week, 10K training schedule for 30 mile per week runners

Phase Two: Add Strength to your Running Foundation with Hills.


Hill and resistance running for strength

Hill Training doesn't have to be gruesome. Build strength by adding one quarter mile of hill running each week for 8 weeks. Add resistance to your muscles by running steeper hills and through mud or sand. Hill running is not the only way to build running muscle strength--weight training to improve your running.


Phase Three: Run more Efficiently; Stimulate more Muscle Cells.


The mythical Speed Endurance running...anaerobic threshold training

Stimulate better aerobic running ability, better anaerobic running ability, better use of your entire muscle cell...to make and use energy. Cruise intervals and tempo running improve your running coordination and teach you to run relaxed at a fast pace. Run 15 seconds per mile SLOWER than 10K race pace for a huge training affect.


Phase Four: Pace Perfection. Training at 5K and 2 Mile Race Pace.


Aerobic capacity increase...VO2 maximum sessions

Recreational and experienced runners should train at 5K pace to improve VO2 maximum...to run faster 5Ks and 10Ks. It starts with running a few strides. You ease up to short intervals on even surfaces. Check the web page above for running intervals economically at 2 mile to 5K pace.


Phase Five: How to Peak. Honing the previous four phases to perfection.


From Chapter Five of 10K & 5K Running, Training & Racing

Rest is one factor in peaking for a 5K or 10K race, but so is the prudent use of long reps at 5K pace. In long interval running, more of your running time is spent in your high VO2 max training zone. You will have to run efficiently to maintain the fast pace, about 10 seconds per mile faster than race pace.



30 mile per week runners...20 week training schedule
40 miles per week in phase one
10K specialists run here for peaking sessions at 5 mile race pace.

10K & 5K Running, Training & Racing: The Running Pyramid is 180 pages of vital running advice with detailed training schedules for runners who run fast once a week, to moderate and very intensive trainers. 10K & 5K Running includes stretching and weight training, plus the five stages of running outlined above and a bonus chapter on racing 3K to 10 miles and the half marathon. Order ISBN 0965889718 price $17.95. from any bookstore in your town or on the Internet to get advice on training for the 5K and 10K races, the two most popular race distances of our time.


Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 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)



10K & 5K RUNNING, TRAINING & RACING
Recreational running: 5k racing on low mileage, 15-25 week preparation for race
David Holt's "Running Dialogue" Homepage

"Running Dialogue" the how to train book with bites of humor is selling well on the internet. The 282 pages, the cartoons, the English wit, the years of experience brought by 31 minute 10K runner plus his experts in coaching and exercise physiology, help runners from the 5K to the marathon, novice to elite. Includes nutrition, stretching, injury prevention and treatment.


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

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


Other Book Ordering Options
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 is the 10K & 5K Running, Training and Racing: The Running Pyramid, running book page by David Holt. 31 minute 10K runner.