Next running goal?? Medal in a 5k or move up to 10k

You get faster by running more miles over time. So, yes. A faster 5K and a longer race are compatible. In order to be able to handle speed work, you need to have the appropriate aerobic base to build on. Higher mileage is how that is attained.

You say you want to run sub 20. What is your current 5K PR?

Yep, my experience agrees with Carson. My 5K times dropped dramatically once I started half-marathon training last year (I throw in the occassional local 5K mostly for fun, but also because I can get them cheap or free through my work). The 11-12 mile LSD on the weekend helped build up the stamina needed for speedy 5K sprints. In that time my 5K time dropped from 33 minutes-ish to my recent PR of 21:52 (so close to that 7-minute mile mark! I WANTS IT!), so I would think it's possible for you to get your sub-20 time.

Thanks for the input. What makes the 5k painful? I've heard that a few times.

You are running at 95% of of your maximum heart rate. No conversation there. Just digging deep.

I'm 35 and am running 19-19:30 5K (6-6:15) pace. No speed demon, but working hard. A few 10ks and a Half under my belt. I highly recommend getting a Garmin forerunner. Best 150 bucks spent. Tracks your HR, distance, pace, laps, lap pace. Tons of workouts you can program and really user friendly. Not to mention the great data it spits out on connect.Garmin.com.

Typical week. Mon-5 miles Tues-2 Wed-5 miles Tempo or mile repeats-Thurs-2 or off Fri-5 miles Sat or Sun LSD 10-12 25-35 total depending on what I'm getting ready for. Local 5K or half. Adjust mileage and speedwork.

Good Luck!

But to answer your original question. Medal now for the confidence booster, then tackle the 10K and then go for the half!

I was thinking the same. I took third in my age group at one race, and 4, 5, and 6 at the other 3 races. I am already faster than that. I also ran 10K a few weeks ago in under an hour.

What I have decided to do is stick with the shorter races for now, and run the 10Ks for next season. I am going to be out a few weeks with shoulder surgery and will probably not be ready.

The amount of running you do to train for a 5 or 10K should be similar. So training for a 5k specifically now will also prepare you for a 10K endurance wise. Both should include a long run each week of 90+ minutes.

The only real difference in training should be in the structure and composition of the speedwork. Both can include all elements of speed training but the 5K might lean more heavily on track repeats and intervals and the 10K more heavily on tempo running.

The amount of running you do to train for a 5 or 10K should be similar. So training for a 5k specifically now will also prepare you for a 10K endurance wise. Both should include a long run each week of 90+ minutes.

The only real difference in training should be in the structure and composition of the speedwork. Both can include all elements of speed training but the 5K might lean more heavily on track repeats and intervals and the 10K more heavily on tempo running.

Thanks Scott.

I've never done a run of 90+ minutes duration. Do I just go at my usualy easy pace (about 10 min/mile) until I can't go anymore and then walk/run the rest of the time?? Or, should I keep my pace and add to my current duration (40 minutes) 5 or 10 minutes a week and build up?

Thanks everyone else too for all the great info!

Better to build up to it gradually. Add a mile or so each week to the long run and then every third week drop back several miles to ensure recovery. The next week add a mile or so to your longest run and continue. You should be up to 90 min within around two months that way and will enjoy the journey a whole lot more than going out and doubling your longest run. It's a lot safer injury wise also.

Your aerobic capacity is the number 1 determinant in how high you can build your fitness and how well you can race. A weekly longer run as well as consistent running day to day and week to week will get you there over time. Speed training then builds on top of whatever aerobic capacity you have built.

You can continue to improve aerobic capacity for anywhere between 6 to 10 years with high volume progressive running. You will max out improvements with speed training in a couple of months until you build the base aerobic capacity higher.