What's the difference btwn a 5K and a 10K

spyrosmom

spyrosmom

Cathlete
Besides 5K, I mean. My SIL sent me an email the the park dist is having a 10K on 04/10/10 in a rather hilly (big, steep hills) part of town. I ran my 1st 5k last Sept in about 31 mins. When I run on my own, I tend to max at about 6 ot 7 miles, so the distance is a problem. However, I have run those hills before and they are a b!tch. Also, I haven't really run since early Dec due to weather, although I hope to get out this weekend. Winter/early spring weather around here can be a bit iffy as well to get the needed practice in. There is also a 5K at the same time, but I'd like to try the 10k. Tips/advice? Or is this a bad idea to try a 10K that early in the season?

Nan
 
Go for it Nan!

Hi Nan! A 10 k (little over 9 miles) is a great distance. Use a good trainig program like Hal Higdon's (free online) and you'll be there in no time. Hill work is great..just go easy on the downhills as they can stress your knees. Keep your quads strong with Cathe and you'll be fine! Good luck!
 
charlenesweb said:
Hi Nan! A 10 k (little over 9 miles) is a great distance. Use a good trainig program like Hal Higdon's (free online) and you'll be there in no time. Hill work is great..just go easy on the downhills as they can stress your knees. Keep your quads strong with Cathe and you'll be fine! Good luck!
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A 10K is 6.2 miles.
 
I don't see a problem with training for a 6.2 mile run. You can build in walking periods if jogging for about 70 minutes straight is a bit much (depending on your pace.) I would recommend training for the hills. They really increase the intensity.
 
If you can already cover 6-7 miles, you are clearly fine for the distance (6.2 miles), and the race is 3 months away, so you have a decent amount of time to train specifically for this particular event. I'd say if you want the challenge, go for the 10k and: 1) build up to a long run of 8 miles 1x/week (if you can), and 2) add a regular hill workout to your plan (as in, add in a tough hill repeat workout in 1x/week). How often do you run now (how many times per week)? I'd suggest 4 runs per week - 1 long run, 1 hill workout, and 2 moderate, aerobic runs. Your quality workouts are the long run and hill workout, the others are building your general running fitness.
 
Ok, I just signed up. Shakin' in my sneakers!! Nothing beats a failure but a try, right? I figure I'll be luck to get out once a week btwn now and March, and then in March I can get 2 or 3 times a week. I should be ok. I've run those hills before, they suck, but I can do them.

Go me!!!

ROAR!!!!
Nan
 
Congrats on going for it Nan! You'll be great! :) We will be right behind you cheering you on the whole way!
Jenn
 
YOu can probably find some online training schedules for this (some I've seen for walking set out your scheduled workouts, times and distances, depending on what finishing time you are hoping for).

Also, I highly recommend the FREE music downloads from Steve Boyett http://www.djsteveboy.com/mixes.html

I use these a lot when I do my walking training. I'm not sure how well they work for running, but I find that keeping to the beat of the music when walking can help push me a bit more than I would push myself (except during races, where the other competitors are what pushes me, LOL!).

There are steady-state music mixes ("podrunner") as well as interval mixes geared to preparing for a certain distance ("Podrunner intervals" for 5K, 8K, 10K). There are also some different variations under the "podrunner" listings, like "ramp mixes" (gradually increasing the BPM over the course of the hour) and "staircase mixes" (increasing, then decreasing the BPM).
 
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