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Experts Share Base Training Methods for 5K/10K Short Distances
1 sources · 1 reports
On October 2, 2026, Runner's World published a coach's advice on base training for short-distance events such as 5K and 10K. The report said that short distances also require a base training period, but the approach differs from marathon training: long slow runs should be replaced with targeted strength and speed work. The coach recommended increasing weekly mileage to 10 to 20 miles and adding heavy compound movements (about 70% to 85% of 1RM, three times per week), running form drills such as A/B/C skips and high knees, and box jump-style plyometric training. The report also said that runners with half marathon or marathon experience need about six weeks of base training, while beginners or returning runners need three to six months. Currently there is only this one report on the event, with no follow-up developments or conflicting accounts.
Story reports
Running a 5K or 10K still requires a base training phase, but it differs from marathon training: swap long slow miles for targeted strength and speed work. Coaches recommend building to 10 to 20 miles per week and adding heavy compound lifts (about 70% to 85% of 1RM, three times a week), form drills like A/B/C skips and high knees, and plyometrics. Runners with half or full marathon experience need about six weeks of base training, while beginners or returning runners need three to six months.
Runner's World