10K & 5K training, running & racing

5K training requires as much mileage and endurance training as 10K training does. You need a sound mileage base before entering the three phases of speed training to run decent 5Ks. Use cross training too for additional strength while increasing your running mileage.


Gentle and enjoyable exercise is the key to regular exercise

This 5K running web page is adapted from:


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
Recreational 5K runner...15-25 week training schedule for low mileage 5k running
Marathon down to 5K at www.runningbook.com

The introduction to Chapter One of 10K & 5K Running, Training & Racing, asks:

Why race 5K or 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. The 5K requires
modest mileage.
However, running 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.

5K training, running and racing: Mileage base for strength endurance.

5K running requires a 15 mile distance run most weeks to build stamina, aerobic pathways, mitochondria, red blood cells, and to prepare your muscle fibers for aerobic strides and VO2 maximum enhancing intervals and threshold pace training you'll run prior to racing. Run less than 40 miles per week? Run one-third of your mileage as your long run.

To race well you need Long Runs and decent mileage.

5K and 10K running requires a commitment to mileage and endurance training before you speed train. Run your strides and interval training to maintain or improve running form, but increase your mileage to the level at which you are close to injury. It may be 30 miles; it could be 60. Move up about 10 percent per week on average, until you reach your goal.
Mileage base enhances your capacity to take in and distribute oxygen, and adds muscle strength or endurance. Mitochondria, the engine of oxygen use in the muscles, increase in size and number. Your capillary network improves.
Kep most of the your new running at about 70 percent maximum heartrate. Maintain your new "higher mileage" for at least eight weeks before running through the other four phases of five kilometer race training.

More training details in:


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)

Running is simple: You train moderately hard, then take a rest...within the month, the week and within an individual training session. Here's the basic training schedule for 40 miles per week.

Day one: easy 8 mile run, but include 24 relaxed pickups of 100 to 200 meters at 5K pace
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: Four miles of fartlek running, plus warm-up and cooldown
Day six: easy 8 mile run
Day seven: rest
Total mileage is 40-42


Running Dialogue">Running Dialogue at barnesandnoble.com shows what fartlek running is all about.

Beginner runners or those new to fast running will keep most speed efforts short to develop good running form, then gradually introduce some longer efforts into the fartlek running. After running about 10 sessions, you should be running two miles of the long efforts (up to half a mile each) and 2 miles of the short efforts. Speed should be no faster than 5K race pace.


40 mile per week intermediate or moderately intensive running during fartlek and base mileage phase
20 week training program at 30 miles per week
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
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
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)


10k training: part 1: mileage and long runs in 10k training shows the importance of incorporating speedwork during this base building phase
5k training & racing: TWO...Hill running for strength
Copyright David Holt 2,000. Any part of this 5K training material can be quoted, but please acknowledge the source...10K & 5K Running, Training and Racing: The Running Pyramid, and Running Dialogue, by David Holt, and contact information, holtrun@sprynet.com.