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Predict Race Performance

Runners World Articles: Archives - April 2001

5-K or 10-K: Take our quiz to determine which race distance is for you

The 5-K is not just the most popular race distance for U.S. runners; it's the only race distance for many of the runners I meet. And because these 3.1-mile events are so abundant and relatively simple to train for, it's easy to get stuck in a 5-K rut.

If running a 5-K still challenges you physically and mentally, and gives you all of the racing excitement you need, that's great. But to find out if you're stuck in the 5-K race rut, take the uiz below. Two or more negative responses mean that you could benefit by moving to a longer event such as the 10-K. Following the quiz, I offer you some simple but effective 5-K and 10-K training tips.

QUIZ
1. If you write a 5-K race on your calendar, does it motivate you to run on days you wouldn't run otherwise?
2. When you finish a 5-K, do you feel as if you've really accomplished something?
3. Do you feel like bragging to your friends or wearing your race T-shirt after a 5-K?
4. Are you running as many races as you did 1 or 2 years ago?
5. Between the time you wake up on 5-K race morning and the race start, do you feel at all nervous?

Sticking With the 5-K
If the 5-K race distance provides all the motivation you need, you can still energize and improve your training with one longer run every other week. Just adding a few minutes to this run on alternate weeks will help improve your endurance as well as your 5-K racing speed.

Your 5-K race times will also improve if you add a speed session each week. At a local 400-meter track, try the following workout: After 3 to 4 easy warmup laps, run 4 x 400-meter repetitions. Pace each 400 about 5 to 8 seconds faster than your current 40-meter pace for a 5-K. Walk or jog half a lap between repetitions. On each successive week, add an additional repetition or two until you reach 10 to 12. If you eventually want to try a 10-K, continue to add repetitions until you reach 18 to 20.

Moving Up to the 10-K
If you're ready to step up to the 10-K, you can do so in just 1 month. And by preparing for the 6.2-mile distance, you'll improve your endurance and 5-K racing in the process. But the greatest benefit of stepping up is the positive attitude and sense of accomplishment produced by breaking through new physical and mental barriers.

Here's how to start:

Do one slow, long run every week, and add 1 mile per week as follows:
Week 1: 4 miles
Week 2: 5 miles
Week 3: 6 miles
Week 4: 7 miles

The pace of these runs should be about 2 minutes slower per mile than your 5-K race pace. You'll speed up your recovery from these runs by adding 1-minute walk breaks every 5 minutes.

Try one speed session each week. Follow the suggested 400-meter workout given in "Sticking With the 5."
Other than your long run and speed session, don't increase the distance of any other runs during the week.
Run a minimum of 3 days a week. As long as you're recovering quickly, you can continue with the recovery periods in your current program. No need to add any running days, as this may lead to injury or increase fatigue.
It always helps to do practice runs on the prospective race course, if you can. This will prepare you mentally and physically for the specific challenges you'll face on race day.