5K Strategy (Page 4)
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() To learn 5k strategy, just go run a butt load of 5ks... you will figure it out. That's what I did |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I don't really understand when people run a 5K or any other "race" at "training" pace. Why even enter it then? Spending $20-$30 or whatever to run in a 5K for a training run, makes no sense to me. No matter how fast/Slow some one is, run it as hard as you can. See what you can do when you give it your all. Then try and better that time each RACE. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() "I don't really understand when people run a 5K or any other "race" at "training" pace. Why even enter it then? Spending $20-$30 or whatever to run in a 5K for a training run, makes no sense to me. No matter how fast/Slow some one is, run it as hard as you can. See what you can do when you give it your all. Then try and better that time each RACE. " uhhhh, maybe because they have an "A" race the next weekend and they just want to have some fun and enjoy the whole race atmosphere, or maybe they want to run with slower family members or friends and the $30 for the fun factor and a T-shirt is no big deal. To each his own, right? |
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Cycling Guru ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Yes, to each their own. But the difference in an A, B, or C race is not how hard you race it, it is the preparation and the lead up to it. Going into a race totally cooked and training through it is a C race. Going into one planning it as a hard training session but not being exhausted makes it a B. And the A race is the one that all the training is for and you enter it properly trained and rested. All 3 of them are done at the same level of intensity and effort. Just you can't expect to have as good a result in the C or B as you hope for in the A. One of the 5k's I do every year I rode 52 miles each of the days before (Saturday and Sunday) at a pretty decent clip. I was absolutely thrashed just doing my warm up on race day! But I still raced the 5k as hard as I could that day and was only :20 off of my PR. I was just exhausted afterward because of the previous days training. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() oriolepwr - 2009-11-12 8:14 PM I don't really understand when people run a 5K or any other "race" at "training" pace. Why even enter it then? Spending $20-$30 or whatever to run in a 5K for a training run, makes no sense to me. No matter how fast/Slow some one is, run it as hard as you can. See what you can do when you give it your all. Then try and better that time each RACE. x2 |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I did a 5k yesterday. No entry fees or anything, I just used my GPS to measure the distance. I ran it as if it were a race, and am pretty sore today (relative to a typical training run)... I typically train in the 10-11min/mile range, did the 5k yesterday in 26:10. I'm curious if I'll go any faster in my actual race (thanksgiving day) given the excitement of other runners and an actual race, not just me against my gps. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() norcal_SAHD - 2009-11-13 1:52 PM I did a 5k yesterday. No entry fees or anything, I just used my GPS to measure the distance. I ran it as if it were a race, and am pretty sore today (relative to a typical training run)... I typically train in the 10-11min/mile range, did the 5k yesterday in 26:10. I'm curious if I'll go any faster in my actual race (thanksgiving day) given the excitement of other runners and an actual race, not just me against my gps. based off of my experience...YES. no way i'm pushing myself that hard unless there's motivation. i hate being the fastest runner at a race. i want somebody that is slightly better than me to be there. i'll push it harder. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Giving Daremo's advice a shot tomorrow on a flat trail race. Haven't run a standalone 5k since May '08, so should be interesting. My past 5k "experiences": |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I have never run an actual 5K race. In fact, prior to this past weekend, I don't believe I ever ran 5K straight without walking. Might have 25 years ago in college, but that would have been in some altered state and I don't recall for sure. On Saturday morning I decided to "see what I could do" on 5K course I'd mapped out. This was my strategy.... First 1/2 K- Fiddle with my !!**@@!!! ipod earbud because it keeps bouncing out of my ear. Allow heartrate to increase 10-15 bpm with the extra effort and wonder if my ears are mis-shapen or something. 1 K marker - Contemplate how much time I'll lose if I stop and take that pebble out of my right shoe. Keep jamming the earbud in, hoping to maybe reshape the cartlidge in my left ear. 2 K Marker - Take on fuel with a small moth and what I believe might have been a lady bug. Give up on the earbud and tuck it down the back of my shirt. 3K Marker - Wonder if I shouldn't have ignored all those people who told me to ditch my cheesey $30 running shoes and go to the local shoe place to get fitted with a decent pair of runners. 4K Marker - Feel extreme tightening and pain in my right calf. Begin my final kick/hobble and wonder why I had to make the last two K's of this course all uphill. 5K Finish Line - 27:10 min....Keel over, cough up two bugs, throw my ear-buds in the woods and walk home. But that's just MY strategy...worked for me...not saying it's what anyone else should do.... |
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() norcal_SAHD - 2009-11-13 12:52 PM I did a 5k yesterday. No entry fees or anything, I just used my GPS to measure the distance. I ran it as if it were a race, and am pretty sore today (relative to a typical training run)... I typically train in the 10-11min/mile range, did the 5k yesterday in 26:10. I'm curious if I'll go any faster in my actual race (thanksgiving day) given the excitement of other runners and an actual race, not just me against my gps. YESS!!!! You will go faster in a race! I can't imagine doing almost sub. 8 miles for 3.1 miles in anything but a race right now. |
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Member ![]() ![]() | ![]() well i've got my first 5k tomorrow, i'm a complete newbie and will be pushing daughter in jogging stroller. goal for tomorrow is not to finish last. and enjoy it, don't want to put myself off doing these in the future. Edited by michlong 2009-11-13 3:46 PM |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() ejshowers - 2009-11-13 8:14 AM "I don't really understand when people run a 5K or any other "race" at "training" pace. Why even enter it then? Spending $20-$30 or whatever to run in a 5K for a training run, makes no sense to me. No matter how fast/Slow some one is, run it as hard as you can. See what you can do when you give it your all. Then try and better that time each RACE. " uhhhh, maybe because they have an "A" race the next weekend and they just want to have some fun and enjoy the whole race atmosphere, or maybe they want to run with slower family members or friends and the $30 for the fun factor and a T-shirt is no big deal. To each his own, right? Did you really mean to say that a person would need an entire WEEK to recover from a 5K? Thats crazy. Sure I can see entering a 5K or whatever with the intention of pacing a family member or friend. But then that's not really what was being implied. Tell you what.... Honestly I see people pushing baby strollers, little kids (not talking about the real fast ones heh) and others that are lining up "just for fun". Many times they will actually lineup near the front, and have to be dodged out and zig-zagged around. I really don't care WHY they enter. Just lineup at/near the rear if you are NOT racing. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() oriolepwr - 2009-11-13 8:26 PM ejshowers - 2009-11-13 8:14 AM "I don't really understand when people run a 5K or any other "race" at "training" pace. Why even enter it then? Spending $20-$30 or whatever to run in a 5K for a training run, makes no sense to me. No matter how fast/Slow some one is, run it as hard as you can. See what you can do when you give it your all. Then try and better that time each RACE. " uhhhh, maybe because they have an "A" race the next weekend and they just want to have some fun and enjoy the whole race atmosphere, or maybe they want to run with slower family members or friends and the $30 for the fun factor and a T-shirt is no big deal. To each his own, right? Did you really mean to say that a person would need an entire WEEK to recover from a 5K? Thats crazy. Sure I can see entering a 5K or whatever with the intention of pacing a family member or friend. But then that's not really what was being implied. Tell you what.... Honestly I see people pushing baby strollers, little kids (not talking about the real fast ones heh) and others that are lining up "just for fun". Many times they will actually lineup near the front, and have to be dodged out and zig-zagged around. I really don't care WHY they enter. Just lineup at/near the rear if you are NOT racing. Why do you hate baby strollers, and non-racers, and America? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() tri_d00d - 2009-11-13 7:30 PM oriolepwr - 2009-11-13 8:26 PM ejshowers - 2009-11-13 8:14 AM "I don't really understand when people run a 5K or any other "race" at "training" pace. Why even enter it then? Spending $20-$30 or whatever to run in a 5K for a training run, makes no sense to me. No matter how fast/Slow some one is, run it as hard as you can. See what you can do when you give it your all. Then try and better that time each RACE. " uhhhh, maybe because they have an "A" race the next weekend and they just want to have some fun and enjoy the whole race atmosphere, or maybe they want to run with slower family members or friends and the $30 for the fun factor and a T-shirt is no big deal. To each his own, right? Did you really mean to say that a person would need an entire WEEK to recover from a 5K? Thats crazy. Sure I can see entering a 5K or whatever with the intention of pacing a family member or friend. But then that's not really what was being implied. Tell you what.... Honestly I see people pushing baby strollers, little kids (not talking about the real fast ones heh) and others that are lining up "just for fun". Many times they will actually lineup near the front, and have to be dodged out and zig-zagged around. I really don't care WHY they enter. Just lineup at/near the rear if you are NOT racing. Why do you hate baby strollers, and non-racers, and America? C'mon now, I never mentioned America! ![]() |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() I just beat my 5km PR in a 6.3km race today and intrestingly I have always been trying to hit even splits or even negative split. However, today I went out a bit too hard and hung on till the end of the 6.3km, but I went through 5km in PR time. Splits from my Garmin. 3:17 3:17 3:14 3:29 3:29 So, it seems there's something to this "Go out hard and hang on". |
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Regular ![]() ![]() ![]() ![]() | ![]() Wow dude! Those are some excellent split times! May I ask you, what was your 5k times before you started training for it, and how long did it take you to get to this point? A year? |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Thanks for the compliment. I don't actually train for 5km, I just do the for fun while training through for tris ,though where I am in Asia there aren't many. I mentioned in another thread I don't do any speedwork apart from the odd tempo run and run most of my runs at 4:30-4:40 per km pace. I just try to run consistently. I've been doing tris for just over 3 years now. I think I've been lucky with the genetics!!! ;
Forgot to add: I think my first ever 5km I did in around 21 -22vminutes Edited by Beanster 2009-11-13 8:21 PM |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Beanster - 2009-11-13 7:04 PM I just beat my 5km PR in a 6.3km race today and intrestingly I have always been trying to hit even splits or even negative split. However, today I went out a bit too hard and hung on till the end of the 6.3km, but I went through 5km in PR time. Splits from my Garmin. 3:17 3:17 3:14 3:29 3:29 So, it seems there's something to this "Go out hard and hang on". That is some good running! Converted to miles that is :11 between your fastest pace and your average. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() fgump - 2009-11-13 3:34 PM Giving Daremo's advice a shot tomorrow on a flat trail race. Haven't run a standalone 5k since May '08, so should be interesting. I gave it a shot, went out hard and hung on as long as I could. There was no one behind me, and I wasn't going to catch the guy ahead, so at about mile 2.5 I eased off a tad. Wish I wouldn't have, or I would've broken 19. There were no markers on the course, so I could not gauge my splits at all. It wasn't even a split out/back. Start and finish were two different locations. Ended up 1st AG, 4th male, 19:07 |
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Cycling Guru ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Congrats on the new PR!! It is hard to find the motivation to really push when there is no rabbit right there or someone breathing down your neck! So ...... did my strategy work then? ![]() |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Daremo - 2009-11-15 8:12 AM Congrats on the new PR!! I would say it did. By going out hard, I put separation on the pack (and looked faster than I was). I could've made up the 7 seconds at the start had I been aggressive, but I didn't elbow my way to the front. When I pushed past the young cross-country girls, I think that gave me the confidence to keep rolling. When I made the turnaround and saw the next male was 55 seconds back, I knew he wouldn't catch me, so maybe I actually slowed up a bit there. But looks like I kept growing the gap on him, as he ended up 2+ minutes behind me. Either he backed off more than I did, or I didn't back off as much as I thought...It is hard to find the motivation to really push when there is no rabbit right there or someone breathing down your neck! So ...... did my strategy work then? ![]() |
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Member![]() ![]() ![]() | ![]() Today I ran my own mock 5k just to gauge where I am at before running a local 5k next week on thanksgiving. Looking for some feedback about how I should pace myself next week. 3 mile warm up, ran at 8:30 pace (was mostly done to measure out my intended course which was an out and back). Then did 15 minutes of walking around/strides to simulate waiting for the start of the race. Warm up next week will probably be shorter, more like 2 miles. Mile 1: 5:34 Mile 2: 6:23 Mile 3: 6:32 Last .1: 0:23 Overall time: 18:52 Mile 1 I clearly think I went out too fast, as I feel like my drop off was too much the next two miles. Last two miles I was just hanging on and had zero go. Think I am better off shooting for a 6 flat first mile, 6 again on the second, and seeing if I have anything left and try to go sub 6 on the last mile, or should I just go out hard and try to hang on like I did today? |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Looking at your splits, I would go with something like a 5:50, 6:00, 6:10. It's hard though, not to bolt at the beginning! You should feel like you've run comfortably hard after the first mile, then the 2nd will hurt to try to stay at the same pace, and the last mile is all about hanging on!!!! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I agree with what Beanster said. You will start to make up time over what you did previously during the second mile and your last one should be much better time wise, but it will still be painful. Hopefully you will have someone to push you when it gets tough. I would not be suprised if you went sub 18:30 or about there under the same conditions and terrian, with better pacing and competition. |
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Member ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I haven't run a 5k in over a year, but am preparing for a 4mile race in a few weeks. My last 5k was 18 and change and the splits were consistent with the 6% positive split idea. however, it seems to me that there is a significant difference between post-race data analysis of splits from your best 5k and the apriori "strategy". my strategy was not "go out as fast as I can". I bet I could have hit a sub-5 mile. I doubt (opinion with no evidence) that I would have had a faster 5k time in that case. i think the distinction is how relatively easy it feels to blast a fast mile with all of the adrenaline and whatever other mental factors present in a race situation. it does not feel like "as hard as you can" to me. i don't disagree with the anecdotes and some studies posted here regarding positive splits, but I embrace the strategy put forward by Scout "just race it". go out aware of what you are doing and know that it should be fast. really, it ought to be relatively easy to hit your first mile split fast. don't be stupid and post a 1-mile PR on the first mile. (BTW, it may be semantics, but what else would hard as you can mean?) |
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