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10K & 5K Running, Training & Racing: The Running …
https://www.amazon.com/10K-5K-Running-Training-Racing/dp/0965889718
A five step program for successful racing at 10 and 5 kilometers...the two most popular race distances. Run up the training pyramid with these five steps. One. Build mileage and aerobic base while maintaining legspeed with fartlek running. Two. Run hills and other resistance training and use strength training to build your running muscles. Three.
How to Be Ready to Race: Your 5k or 10k Training Plan
https://runnersconnect.net/5k-10k-specific-training/
The following is a 6-week race-specific guide for both the 5k and 10k. For those runners training for their first 5k race: 5k specific workouts for beginners. Week 1: 2 mile warm-up, 5 x 400 meters at 5k goal race pace with 100m jogging rest, 1-2 mile cool down. Week 2:
Base Training for Running a 5k or 10k - Runners Connect
https://runnersconnect.net/base-training-for-running-5k-or-10k/
5k to 10k training plan (with PDF) - Running overload
https://runningoverload.com/5k-to-10k-training-plan-with-pdf/
There are 2 types of runs in the 5k to 10k training plan: slow runs and interval runs. Slow runs: These runs are planned on day 1 and 6. Slow runs make you used to the longer distance. Try to actually run slow during these runs. You should always be able to have a conversation without feeling out of breath. If you have a heart rate monitor, try ...
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