10K & 5K Running, Training & Racing: Running Advice from author and 31 minute 10K runner David Holt.

5K to 10 mile racing. Five training phases to run races at 3K, 5K, 4 miles, 8K, 5 miles, 10K, 12K, 10 miles and any running distances close to this range.


10K & 5K Running, Training & Racing: The Running Pyramid, by David Holt
Marathon down to 5K at www.runningbook.com

Start with some mileage and gentle running at speed to improve running form; add hill and resistance training and weights for strength; transition to running at 15 K pace for strength and endurance while extending your anaerobic threshold; ease into speedwork at 5K pace to stimulate your VO2 maximum and make further gains in running efficiency; then hone all phases toward your special race with a little rest and longer reps at 100 percent VO2 max (3K pace) to reach the peak of YOUR training pyramid.

A real estate runner told me the three secrets to 10K racing were, train, train, train. I and other running advisors believe the three secrets are to run easy, to run long, and to run a series of speedwork sessions sensibly. The speed running needs to be run at a pace which gives the greatest training benefits. Little of your running should be run faster than race pace. Running at mile or 1,500 meter pace to prepare for a 10K race will decrease your ability to maintain 10K pace. You should run your fastest speedwork at 5K to 2 mile race pace for successful 10Ks. 80-90 percent of your mileage will be slower than 10K race pace.

The five training phases last from 4 to 10 weeks each depending on your condition at the beginning of your training. Some runners will have run one or two phases already. You can peak for your 5K or 10K race in 12 to 52 weeks.

Low mileage and experienced hard trainers gain benefits from a structured running program. While there is no such thing as jogging (you're either walking or running), recreational runners will improve running form with the gentle strides at low intensity during the base strength training phase. All runners should learn to run economically in the early stages of their running.


10K racing, 20 week training schedule for 30 miles per week runners
5K training schedule for low intensity or beginner runners at 40 miles per week
5K training schedule at 40 miles per week for moderate intensity runners
50-60 miles per week 10K training schedule
David's 5K to marathon training advice at Bigstep web site

David Holt's running books can be ordered from any bookstore via wholesaler Ingram, or from virtually any Internet bookstore...including


In Association with Amazon.com ">Amazon.com

David's first running book, published 1997 was


Running Dialogue...training 5K to the Marathon. Humor, nutrition, injury advice and essays for all training levels.
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, 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)


Recreational running: 5k racing on low mileage, 15-25 week preparation for race
10 interval running sessions for the first timer and experienced runner. From strides and 200s...to half miles and 1,000s at 5K pace.

Running Dialogue (280 pages) takes beginner runners through the crucial first year of training...which becomes the foundation for decades of recreational exercise and occasional, or frequent ventures into racing.

Serious distance runners appreciate the in depth advice on all types of training which are also covered in 10K & 5K Running, Training & Racing. Running Dialogue extends coverage to the Marathon. Marathon training programs cover the low mileage and higher mileage running. Running Dialogue also has extensive injury prevention and injury treatment advice, plus nutrition and weight maintenance information.

According to European 5,000 meter Gold medalist Bruce Tulloh, David Holt writes "a nice combination of good humor and sound advice."


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
Running Dialogue">Running Dialogue at barnesandnoble.com

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

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.

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