Revealing the special sauce between 5k and 10k race training

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Discovering the difference physiologically so you can train smarter

First things first, we gotta talk about the physiology of these races, but don’t worry, we won’t get too science-y. The 5k is like a short and intense fling. It’s all about that anaerobic energy and speed endurance. Think of it like a one night stand – you gotta go all-out for a short period of time.

On the other hand, the 10k is like a long-term relationship. It requires a lot more aerobic energy and a sustained effort over a longer period of time. So, if you’re looking to transition from the 5k to the 10k, you’ll need to focus on building up your endurance and stamina. It’s like going from a summer fling to a long-term boo – you gotta put in the work.

Of course, running isn’t just about the physical training. You gotta know yourself and what you naturally enjoy. Are you a sprinter or a distance runner at heart? Do you enjoy pushing yourself to the limit or do you prefer taking a more leisurely approach? Knowing your own preferences and strengths will help you tailor your training and make the most of your races.

Random Joke #1

Why did the sprinter run with scissors? Because she wanted to cut her time!

Now, let’s talk about the training. If you’re looking to get faster in the 5k, you’ll need to focus on your anaerobic capacity. That means doing interval training and working on your sprinting ability. But if you’re transitioning to the 10k, you’ll need to focus on your aerobic capacity and building up your endurance. This means doing longer runs and working on your sustained effort. It’s like training for a sprint versus training for a marathon – they require different types of work.

One of the best workouts to prepare for a 10k is to do intervals of about 8 kilometers. You’ll want to keep your rest periods short to really push your aerobic system and build up your stamina. And if you’re really looking to take your training to the next level, try doing a tempo run once a week. This will help you get used to running at your target pace and build up your endurance even more.

So, there you have it, everything you need to know about the differences between the 5k and 10k races. Whether you’re a sprinter or a distance runner, there’s a race out there for you. And remember, running is a journey, not a destination. So, enjoy the process and don’t forget to have a little fun along the way.

Random Joke #2

Why did the distance runner wear two pairs of pants? Because he wanted to get a double leg workout!

What You Will Learn & Highlights

  • Psychologically what is happening to your body in the 5k vs the 10k
  • Can training for a 5k and 10k help you to run a fast ultra 50k race
  • How your training needs to change from 5k specific to 10k specific work
  • And more

Notable Quotables

  • New runners set themselves the holy grail of the marathon. They are confusing distance and pace. Are you running the for completion or are you running them to run your fastest?
  • Speed work kills… those that don’t have it.
  • Base training for everything from a 5k to a marathon and even up, the base training is almost the same besides the long run
  • To run a fast marathon, you need to run a faster 10k



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This episode is brought to you by NRG – Coaching which is Mike Trees’ coaching service. Mike coaches beginners to pros and all levels in between.

No one is too fast and no one too slow. They just want a desire to learn and improve.

They focus on 1,500m to marathon running and triathlon training.

NRG Coaching is constantly overbooked, so Instagram and this new podcast venture gives Mike and the rest of his NRG coaching team a way to reach out to more people.

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Original Music Used Here