There are several benefits of training for a 5k or 10k for novice runners and advanced runners alike. For novice runners, these races are inviting distances that offer a manageable challenge. A 5k or 10k is a great introduction into running and can aid greatly in starting a running journey or coming back to running after time off. Using walk run intervals it’s easy to build up overtime to running a 5k and then moving up to a 10k.
Overall benefits of training for a 5k/10 include:
-Regular physical activity improves overall physical/mental health, improve sleep, and reduce stress
-Having an upcoming race can help in maintaining motivation to stay consistent with your running schedule
-Speed work helps in developing mental toughness
-Completing training and finishing a race creates a sense of accomplishment
-Training in a group allows you to connect with others and local community
For more advanced runners who have trained for longer distances a season of training for a shorter race can aid in improvements of overall runner performance.
Overall training for these distances focused on more speed work, which is often not a priority when training for long distance races. “Speed work not only helps increase your basic speed and finishing kick, but it also promotes neurobiological and biomechanical adaptations that can make you a smoother, more efficient runner over the full range of racing distances” (Pfitzinger and Latter, pg. 154). Thus, taking time to train for a 5k/10k can aid distance runners achieve their goals in longer races like a half or full marathon.
Benefits for training for a 5k/10k for distance runners include
-Reduced burnout with running and preventing plateaus
-Saving money as this distance is cheaper to train for (not needing gels for long runs, race fees are cheaper, etc.)
-Better training/life balance with less time spent training
-Reduced injury risk (if you don’t plan a break from high volume training your body will often force you to take one)
-Ability to race more frequently due to reduced recovery needs and more opportunities to race
-Increased top end speed which often translates into PR in longer distances in your next training block
-Aids in learning better pacing strategies (ex: practice in not starting race too fast)
-Allows you to learn more about yourself as a runner, each distance has a lesson to teach us
I personally have experienced the power of focusing on the 5k/10k distance in my own training. Last year I did a 5k build over the summer between my spring and fall marathon. This helped me take my marathon time down from a 3:16:49 to 3:02:26 in just 6 months. Training for a 5k/10k may be the key to unlocking your full potential!
Source:
Pfitzinger, Pete, and Philip Latter. Faster Road Racing: 5K to Half Marathon. Human Kinetics, 2015.