5K Strategy

Extreme Veteran

391

Olive Branch, MS

Subject: RE: 5K Strategy

Go out as hard as you can and hang on. No doubt. You only have to hang on for 20 minutes or so. It sucks, but that's really the only option.

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Champion

5874

Milton, GA

Subject: RE: 5K Strategy

As it is your first race, you are bound to go out too fast. It happens to all of us. Don't let the excitement and the jackrabbits cause you to run out of fuel too soon. Try to hold back a little in the beginning (trust me you will still be going faster than you think), and then assess how you feel at mile 2 and try to leave a little for the end.

After you have raced a couple, then yes... go out hard and hold on as long as you can. As stated in previous threads... please be considerate and wait to puke until you are out of the finishing chute

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Elite

3913

far northern CA

Subject: RE: 5K Strategy

If it's just a training day for you then run the distance like you do during your training.

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Expert

1092

St. Paul, MN

Subject: RE: 5K Strategy

I'll say "race as you've trained." I negative split nearly every training run (run the second half faster than the first), so I negative split most races too. So I start out a BIT easier, and then build towards the finish. This past weekend, I did that in a 5K, and I was able to jump from 2nd into first with a half mile to go. BUT, that's the way I train, so that's always the way I race.

Good luck!!

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Runner

Subject: RE: 5K Strategy

I've always started out towards the back. I just naturally have a slow start. With that, my strategy has always been to just pick people off as best I can. Find a person, chase him down, find another, chase him down. Repeat until you get to the end.

(I say "him" out of habit, because I started out running cross country and I only ran against other males; no offense is meant by the use of the male form)

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Regular

53

Subject: RE: 5K Strategy

depends how fast you wanna go. i run around a 17 and ive found that you cant i repeat you CANT go out hard and hang on.. its not possible try to hold back a little on the first mile i say hold back because it will be extremely easy to go out and hammer it then you pay for it on your last mile. second mile pick up the pace a bit and your last mile should be your fastest. the thing that kills most runners is the first mile. i can easily put in a 5:10 first mile but i start dramatically slowing down at the end. "start smooth and only get stronger."

Veteran

225

Kingsville

Subject: RE: 5K Strategy

Yep. giver and go.

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Expert

1092

St. Paul, MN

Subject: RE: 5K Strategy

LowcountryTRI - 2009-11-11 9:23 AM

As it is your first race, you are bound to go out too fast. It happens to all of us. Don't let the excitement and the jackrabbits cause you to run out of fuel too soon. Try to hold back a little in the beginning (trust me you will still be going faster than you think), and then assess how you feel at mile 2 and try to leave a little for the end.

TOTALLY AGREE!!

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Veteran

585

Kenosha, WI

Subject: RE: 5K Strategy

If you have a pace your comfortable with for this distance find it once the crowd thins and try to kick coming in. Thats what works for me, but I'm not trying to win the race. I'm trying to beat my previous best.

If its your first 5K I think its important to set a reasonable goal, and attack the goal.

Expert

2555

Colorado Springs, Colorado

Subject: RE: 5K Strategy

What are your expectations? What pace do you typically run in training? How much running volume are you currently doing?

Strategy may be quite different for a person capable of 5:00 pace versus 10-11:00 pace, or for someone vying for an overall top placing versus competing for an AG award or just finishing.

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Master

2802

Minnetonka, Minnesota

Bronze member

Subject: RE: 5K Strategy

I also try and negative split the race. I have a goal time in mind and I try to hit that pace with my first mile, then crusie the 2nd and usually am a little faster, then work that third mile as much as I can and hopefully have some left in the tank to negative split by 10 or 15 seconds. It hurts.

I try and do a few track workouts prior to a race to get my pacing down. Good luck!

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Expert

829

Subject: RE: 5K Strategy

I'm gearing up for my first 5k on Thanksgiving, I'll tell you my plan. This is a plan of a fairly new runner (me). In training I do everything by heartrate, and I mostly run in zone 2 (endurance zone). My tempo runs are 30-35 minutes, once/week (though sometimes I'll skip my weekly tempo run if I am too scared of it), and I run them at Zone 4, and they HURT. Not so much physically, but mentally. I find it extremely hard to force myself into the discomfort zone for more than a few minutes. Anyway, I've been doing these runs long enough now to know what the different paces feel like, and have a good feel for the RPE of my different zones.

Come race day, I'm going to ditch the HR monitor (since I've heard the heart rate can do weird things on race day), leave the stopwatch and GPS at home, and just run hard keeping my RPE in the upper zone 4 for two+ miles (if I can do that!). After that, I'll TRY to pick it up for the end if anything is left, or TRY to hang on to what I've got if that's where I'm at.

So, I'll either start out hard and hang on, or start out hard and speed up. I won't know which until about mile 2.5, I'd guess... I'm really thinking the excitement and adrenaline of race day will make running at a high level easier from the mental standpoint, but we'll see.

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Cycling Guru

15134

Fulton, MD

Subject: RE: 5K Strategy

Surge - 2009-11-11 10:24 AM depends how fast you wanna go. i run around a 17 and ive found that you cant i repeat you CANT go out hard and hang on.. its not possible try to hold back a little on the first mile i say hold back because it will be extremely easy to go out and hammer it then you pay for it on your last mile. second mile pick up the pace a bit and your last mile should be your fastest. the thing that kills most runners is the first mile. i can easily put in a 5:10 first mile but i start dramatically slowing down at the end. "start smooth and only get stronger."

Funny. You'd think the people that researched the fastest way to run a 5k would listen to you then ........... but they don't because you are wrong .........

The fastest way to run a 5k is to go out fast, run the fastest mile in the first one, then hold on. You should see about a 6 - 10% drop off in your second mile and then hold on as well as you can for the third. Typically because of excitement to be near the finish you will split the third mile about the same as the second.

Don't believe me?

http://www.runnersworld.com/article/0,7120,s6-238-244-259-11738-0,00.html

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Master

2802

Minnetonka, Minnesota

Bronze member

Subject: RE: 5K Strategy

Daremo - interesting article, but you should have included their last paragraph "semi-disclaimer"...

"So should we all go out as fast as possible in every race? Not exactly. Moderately trained runners may benefit from a faster start because they're probably not starting fast enough in the first place. The researchers suggest that their study findings are probably most applicable to competitive open and master's division runners, not elites who already know how best to push themselves right from the gun or beginners who totally lack a sense of pacing. And even competitive runners shouldn't try the go-out-fast strategy in longer races, when other variables become more important than first-mile pace--like, say, finishing another 25.2 miles."

- my bolding...

Still, inteersting and worth considering! If I did more running races these days I'd play around with it....

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Pro

4277

Parker, CO

Subject: RE: 5K Strategy

I guess it will be different for everyone but when i was younger I ran 5Ks...alot! I found that by going out hard I would usually run faster than if I tried to go out a little easier and then pick it up. sure, there were some times that I "Blew-up" and had a crappy race. But, my 5K PR was set by using the strategy of going out hard and hanging on. It hurts...but not for too long.

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Veteran

660

Northern Illinois

Subject: RE: 5K Strategy

Thanks for all of the input from everyone. It certainly gives a few different theories. I appreciate you sharing your experience. I'm doing this 5K more as a challenge to break up the s/b/r I'm doing every day. I have been using the McMillan Running Calculator to help with my pacing during my training runs. Every 3 weeks or so I will do a 5K TT to see how I'm doing and to "update" the calculator. After my last TT I got the idea it would be fun to run in a "real" 5K to experience the race day with other people and also give me a race to look forward to instead of my next Tri in April. Thanks again for the input I will try to use it all wisely! Kent

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Extreme Veteran

756

Mexico!

Subject: RE: 5K Strategy

I start preety fast and hold on for about 2kms then slow down (not much though) for about a
1km, Just enough to catch my breath. then I sprint again faster than the first time for the closing 2kms. this usually leads me to a 19 minute race.
Sometimes I will do the whole 5kms whithout the ''slowing down'' but I find that Im not able to sprint the last couple of kms and my times are usually the same so Id rather get to the finish line with a sprint than dragging my legs. even more so since my times I repeat end up being the same.

good luck on you race.

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Member

169

Taylorsville, KY

Subject: RE: 5K Strategy

Not the fastest runner (5K PR 23:30). I am competitive however and enjoy racing. I go out hard for 1st mile. I run 2nd and 3rd hard enough that I feel like I'm about to puke. I just keep telling myself that it's a short race and the suffering will be over soon. One of my goals this year is to medal in my age group. A sub 21 would of put me 1st AG in some of the local races.

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Master

1404

Saratoga Springs, Utah

Subject: RE: 5K Strategy

Daremo - 2009-11-11 9:00 AM

Surge - 2009-11-11 10:24 AM depends how fast you wanna go. i run around a 17 and ive found that you cant i repeat you CANT go out hard and hang on.. its not possible try to hold back a little on the first mile i say hold back because it will be extremely easy to go out and hammer it then you pay for it on your last mile. second mile pick up the pace a bit and your last mile should be your fastest. the thing that kills most runners is the first mile. i can easily put in a 5:10 first mile but i start dramatically slowing down at the end. "start smooth and only get stronger."

Funny. You'd think the people that researched the fastest way to run a 5k would listen to you then ........... but they don't because you are wrong .........

The fastest way to run a 5k is to go out fast, run the fastest mile in the first one, then hold on. You should see about a 6 - 10% drop off in your second mile and then hold on as well as you can for the third. Typically because of excitement to be near the finish you will split the third mile about the same as the second.

Don't believe me?

http://www.runnersworld.com/article/0,7120,s6-238-244-259-11738-0,00.html

A 6-10% drop off is a sure way not to run your best time in a 5K. For someone that runs a 7 minute pace for a 5k that is a :25-:42 drop off in pace. If running on a track that would be 6 - 10 seconds per 400 which is to extreme a drop off. A 6% faster first mile would be the max faster pace to go out at and even that looks to be to quick. 3% is more realistic. The fastest times I have ever ran have been :10 - :15 faster on the first mile and then hanging on. Read this article:

http://www.runningplanet.com/training/5K-pacing-strategy-tactics.html

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Veteran

155

So Cal

Subject: RE: 5K Strategy

i just did my first 5k on sunday. i started out as hard as i could considering the crowd but wasn't at my fastest pace yet because i was still getting warmed up, but then pushed as fast and as hard as i could. it hurt because i'm used to getting breaks at stoplights to catch my breath!

however i just told myself it would be over soon, it will all be over soon, give it all you've got! i did a 24:34 so my pace was 7:55 which i'm okay with. just give it your all!!! you'll think you have nothing left but you'll get extra power once the finish line is in sight. have fun!!!

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Iron Donkey

38643

, Wisconsin

Subject: RE: 5K Strategy

Daremo - 2009-11-11 10:00 AM

Surge - 2009-11-11 10:24 AM depends how fast you wanna go. i run around a 17 and ive found that you cant i repeat you CANT go out hard and hang on.. its not possible try to hold back a little on the first mile i say hold back because it will be extremely easy to go out and hammer it then you pay for it on your last mile. second mile pick up the pace a bit and your last mile should be your fastest. the thing that kills most runners is the first mile. i can easily put in a 5:10 first mile but i start dramatically slowing down at the end. "start smooth and only get stronger."

Funny. You'd think the people that researched the fastest way to run a 5k would listen to you then ........... but they don't because you are wrong .........

The fastest way to run a 5k is to go out fast, run the fastest mile in the first one, then hold on. You should see about a 6 - 10% drop off in your second mile and then hold on as well as you can for the third. Typically because of excitement to be near the finish you will split the third mile about the same as the second.

Don't believe me?

http://www.runnersworld.com/article/0,7120,s6-238-244-259-11738-0,00.html

Yep, that's what I used to do back about 25 + years ago.

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Master

2460

Subject: RE: 5K Strategy

Daremo - 2009-11-11 10:00 AM

Surge - 2009-11-11 10:24 AM depends how fast you wanna go. i run around a 17 and ive found that you cant i repeat you CANT go out hard and hang on.. its not possible try to hold back a little on the first mile i say hold back because it will be extremely easy to go out and hammer it then you pay for it on your last mile. second mile pick up the pace a bit and your last mile should be your fastest. the thing that kills most runners is the first mile. i can easily put in a 5:10 first mile but i start dramatically slowing down at the end. "start smooth and only get stronger."

Funny. You'd think the people that researched the fastest way to run a 5k would listen to you then ........... but they don't because you are wrong .........

The fastest way to run a 5k is to go out fast, run the fastest mile in the first one, then hold on. You should see about a 6 - 10% drop off in your second mile and then hold on as well as you can for the third. Typically because of excitement to be near the finish you will split the third mile about the same as the second.

Don't believe me?

http://www.runnersworld.com/article/0,7120,s6-238-244-259-11738-0,00.html

As an experienced runner, I agree with "hang-on for dear life" approach for maximum 5k performance, and my results using this strategy also have confirmed that it works.

Trouble is, I wouldn't recommend this strategy to any beginner, or even "intermediate" level runner. Unless you've put in the hard work in miles and intervals to survive this approach, you're bound to over-run the first mile and lose tons of time on the backside. For those still getting the feel for 5k pacing, strive to run the same pace for each mile - this means the first mile will feel challenging, but not so hard you're gasping for air, and the last mile will feel crazy hard even though you're holding a steady pace.

I definitely think that for those new to 5ks, the mental advantage of a slower first mile and a strong finish, as well as the tendency for most newbies to run too fast in the first mile (nearly every new beginner does this), will get you the best results until you develop enough experience in racing and training to do it with the "hang-on for dear life" strategy listed above.

Veteran

204

Subject: RE: 5K Strategy

I prefer to start out a little conservative, because I find it is always more helpful mentally to go through the race picking people off (especially up hill) as you speed up than to be passed continuously as you slow down. However, in a 5k you do need to be careful not to start too slow, because there just isn't enough distance to make up lost time. So, conservative in a 5k might be 10 seconds off max pace in that first mile. In a 10 miler, that might be 20-30 seconds off your goal time pace for the first mile or two until you settle in.

Bottom line is you need to be good at pacing yourself...knowing how fast you are going relative to your max, and you have to be able to regulate that accordingly...with or without a gps.

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Expert

1092

St. Paul, MN

Subject: RE: 5K Strategy

agarose2000 - 2009-11-11 11:18 AM

Daremo - 2009-11-11 10:00 AM

Surge - 2009-11-11 10:24 AM depends how fast you wanna go. i run around a 17 and ive found that you cant i repeat you CANT go out hard and hang on.. its not possible try to hold back a little on the first mile i say hold back because it will be extremely easy to go out and hammer it then you pay for it on your last mile. second mile pick up the pace a bit and your last mile should be your fastest. the thing that kills most runners is the first mile. i can easily put in a 5:10 first mile but i start dramatically slowing down at the end. "start smooth and only get stronger."

Funny. You'd think the people that researched the fastest way to run a 5k would listen to you then ........... but they don't because you are wrong .........

The fastest way to run a 5k is to go out fast, run the fastest mile in the first one, then hold on. You should see about a 6 - 10% drop off in your second mile and then hold on as well as you can for the third. Typically because of excitement to be near the finish you will split the third mile about the same as the second.

Don't believe me?

http://www.runnersworld.com/article/0,7120,s6-238-244-259-11738-0,00.html

As an experienced runner, I agree with "hang-on for dear life" approach for maximum 5k performance, and my results using this strategy also have confirmed that it works.

Trouble is, I wouldn't recommend this strategy to any beginner, or even "intermediate" level runner. Unless you've put in the hard work in miles and intervals to survive this approach, you're bound to over-run the first mile and lose tons of time on the backside. For those still getting the feel for 5k pacing, strive to run the same pace for each mile - this means the first mile will feel challenging, but not so hard you're gasping for air, and the last mile will feel crazy hard even though you're holding a steady pace.

I definitely think that for those new to 5ks, the mental advantage of a slower first mile and a strong finish, as well as the tendency for most newbies to run too fast in the first mile (nearly every new beginner does this), will get you the best results until you develop enough experience in racing and training to do it with the "hang-on for dear life" strategy listed above.

I agree with the bolded part above. I clicked on all the articles people used to back up their theories. One of them had different race strategies for different "kinds" of racers. Of the 5 different kinds of runners, only the last category (the seasoned, experienced racers) is recommended to go out hard. The other 4 categories (beginners on up) should start of easily, or run "evenly." But that's just according to that article...

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5K Strategy

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