5K Strategy (Page 5)

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2009-11-18 11:39 AM
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Subject: RE: 5K Strategy
Beanster - 2009-11-17 8:34 PM

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!!!!



i agree 

2009-11-21 8:40 AM
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Subject: RE: 5K Strategy
Just wanted to thank everyone for chiming in.  Just ran my PR 5k (ok, so 7:55/mi is slow for you folks, but kick- for me) at a local event.  Followed the "go fast and hang on" strategy and it really helped me out.
steve
2009-11-21 8:43 AM
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Subject: RE: 5K Strategy
Congrats!

Funny how that strategy seems to work.  You'd think maybe they would have done some sort of research on that.
2009-11-21 11:13 AM
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Subject: RE: 5K Strategy
Daremo - 2009-11-21 9:43 AM Congrats!

Funny how that strategy seems to work.  You'd think maybe they would have done some sort of research on that.


Okay....thanks we get it.  I am pushing for this strategy Thanksgiving morning.  We'll see then now won't we!?  caapow!
2009-11-21 11:40 AM
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Subject: RE: 5K Strategy
Daremo - 2009-11-21 9:43 AM Congrats!

Funny how that strategy seems to work.  You'd think maybe they would have done some sort of research on that.


Fine.  You were right.  Your input is greatly appreciated.

Seriously, i've learned a bunch from your advice.
steve
2009-11-21 2:41 PM
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Subject: RE: 5K Strategy
Daremo - 2009-11-21 8:43 AM Congrats!

Funny how that strategy seems to work.  You'd think maybe they would have done some sort of research on that.


Really?  Well I tried the "Daremo Approach"(TM) this morning - the acid test.  The course was a bit short, so I extrapolated the last .1 that it was short:

Mile 1: 6:13
Mile 2: 7:25 (Note this mile was all uphill - about a 2% grade the whole way)
Mile 3: 6:47
Last .1: :45 or so - extrapolated at 7min/mile

Total: 21:12  This smashes my time from a month ago of 22:44.

So, yeah, I'd say it worked pretty well.  I declare based on N=1 data points that this is the proper way to run a 5k.  Wink  Freakin' hurt for the last 2 miles, though!

Edited by sand101 2009-11-21 3:01 PM

2009-11-21 2:43 PM
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Subject: RE: 5K Strategy
I went out too hard last weekend, and had my slowest 5k of the year. I blame Daremo!



Edited by smilford 2009-11-21 2:43 PM
2009-11-22 8:04 AM
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Subject: RE: 5K Strategy
2009-11-24 3:08 PM
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Subject: RE: 5K Strategy
Daremo - 2009-11-21 7:43 AM Congrats!

Funny how that strategy seems to work.  You'd think maybe they would have done some sort of research on that.


Positive splits are the fastest way to go but your a little off on this and this research backs up what I have been saying. Here is the full report in Runners World,  page 2, first paragrah which I linked: http://www.runnersworld.com/article/0,7120,s6-238-244--11404-2-1-2,00.html

2009-11-24 3:10 PM
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Subject: RE: 5K Strategy
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 ......... Surprised

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


Need to read the whole thread Gerald ....... this is from PAGE 1.

2009-11-24 3:15 PM
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Subject: RE: 5K Strategy
Read the report I posted will you. You posted a partial one!

2009-11-24 9:14 PM
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10

Subject: RE: 5K Strategy

for me, if i start really hard, some where at the middle of the race i have to stop, so what i do is relax in the first mile, try to maintain the pace, and if u can run a little faster the second,  and ran the last mile a little harder, and dont forget to do that kick at the end, run until u have nothing
something like this 1st mile 7:15, 2nd mile 6:55, and third 6:45, 

2009-11-25 7:25 AM
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Subject: RE: 5K Strategy
Raulaka13 - 2009-11-24 10:14 PM

for me, if i start really hard, some where at the middle of the race i have to stop, so what i do is relax in the first mile, try to maintain the pace, and if u can run a little faster the second,  and ran the last mile a little harder, and dont forget to do that kick at the end, run until u have nothing
something like this 1st mile 7:15, 2nd mile 6:55, and third 6:45, 



Totally ineffective method to me .......... leaves WAY too much in the tank if you can split :30 faster the last mile.
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