Introduction
I guess the best way to start this blog is asking a question. Do you think there is a difference when it comes to the training & demands of running a 5k compared to a 10k?
The truth is, there are similarities and differences throughout the comparison. Runners often make the mistake when they base their training on the length of the run, thinking that a 5k requires a smaller volume of training compared to a 10k. Now, although this should be considered and the distance you travel in training will be specific to the run you’re aiming for, there is evidence that when approaching training the requirements of the muscle-fibres, energy-systems and nervous-systems will coincidently be similar across both distances and should be considered.
Energy Systems
For a 5k run, about 90-95% of the energy you use will be produced aerobically. For the 10k, about 92-97% of aerobic energy is produced. This means both distances predominantly utilise the aerobic energy system.
Muscle Fibres
For both distances you will use 100% of your slow-twitch muscle fibres. Between 50 and 85% of your intermediate muscle fibres are used and you will recruit slightly more of your fast-twitch fibres, about 50%, for the 5k compared to the 10k. However, due to these fibres’ anaerobic nature and the intense force required to recruit them, it takes the same amount of training to action a small amount, as it does for a big amount of them.
Nervous System
Your nervous system is responsible for the contraction and relaxation of your muscle fibres, and it’s also responsible for coordinating these contractions in multiple muscles across multiple joints in order to produce the most effective strive and expenditure of energy possible while running. As your running speed changes, the way your nervous system utilised muscles also changes. Training that is of varied speed will help improve the communication within your nervous systems.
It is possible to use the training and approach to a 5k to benefit your performance and training of a 10k as well as 10k training will make a 5k run seem short!
To conclude, if you’re already running 5k and are wanting to increase to 10k then know, physiologically, that is very doable! And if you’re wanting to improve you 10k running, then dabbling with some training in and around the 5k distances can improve speed and times!
I hope you enjoyed this week’s read, I wanted to apologise for the delay in blog releases over recent weeks. I had a MacBook disaster which meant I had no way of constructing and drafting my blogs. But do not fear, we’re back!
Well wishes,
Liv
BSc Hons Sports Therapy MSST
MSc Strength and Conditioning
07761887778
@injuryrecoverycentre
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