General Discussion Triathlon Talk » 5k warm up - how fast and how long? Rss Feed  
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2010-11-13 2:27 PM

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Subject: 5k warm up - how fast and how long?
Like the title says...I'm looking to go 18:xx if that matters. Thanks!


2010-11-13 2:31 PM
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Elite
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Subject: RE: 5k warm up - how fast and how long?
I like to do about 2 miles.  Most of it very easy, but with 4-5 pickups lasting about 10-20s each at race pace. 
2010-11-13 2:34 PM
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Subject: RE: 5k warm up - how fast and how long?
some of this is going to depend on you and how much you feel like you need to warm up,

but like andrew i like to typically get in 2+ miles.
my two best have come after warm ups around 3 miles or so total (not all at once).

weather will play a role in how i warm up as well (whether its spaced out or in two blocks).

I like to try and spread it out over the hour leading up to the race in a few blocks if i can vs all at once.



a few 30 sec pickups at race pace close to the start and i'm good to go.
2010-11-13 2:44 PM
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Subject: RE: 5k warm up - how fast and how long?
Warm ups are very personal. I wouldn't say that there is one correct distance/speed. The idea is to loosen up your legs and raise your heart rate without emptying the tank. Trial and error seems to be the best way to find out how to walk that fine line.
2010-11-13 3:09 PM
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Subject: RE: 5k warm up - how fast and how long?

AndrewMT - 2010-11-13 12:31 PM I like to do about 2 miles.  Most of it very easy, but with 4-5 pickups lasting about 10-20s each at race pace. 

That sounds about right,  I'll add with a couple of the pickups at race pace.

2010-11-13 3:24 PM
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Subject: RE: 5k warm up - how fast and how long?
I had my best 5k race after a 3 mile run before the race.  However, I am def not in the 18:00 league.  My PR was 21:00 for the race.  I also ran 4 miles after. 

After doing some races and getting longer than usual warm ups in before I figured out that I needed to do at least a mile to get properly warmed up if I was expecting to PR.  As other have said, I am sure this is a personal thing, but I would think that at least 1 mile with pick ups would be pretty helpful.



2010-11-13 7:18 PM
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Subject: RE: 5k warm up - how fast and how long?
IMO the shorter the race the more crucial the warm up.  For a 5k I like to do a very light run for about 2 miles.  You can stop and do some stretching during the warm up. Just get your muscles loose and warm. 

once you are stretched a bit start some race pace run outs.  You'll need to get your legs turning over at the speed they will be moving during the race.

After you feel good after that jog a little and do some running drills

http://teampursuitfitness.homestead.com/articles/drills.pdf

Dont let your legs get cold, do all this in warm up pants and keep them on till you are ready to race. You should be sweating before the race starts.

hope that helps
2010-11-13 7:28 PM
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Subject: RE: 5k warm up - how fast and how long?
oh by the way, if you are looking for 18's I would definitely look to negative split the miles. I used to be a high 16, low 17 5k'r back in high school.

You will naturally want to go out fast just keep it in check. I'd be looking for a 6:30 or so first mile. Once you get settled in and out of traffic set your pace and go for the same or a bit faster second mile. This will leave you plenty left to really get it for your last mile.

its better psychologically too, you feel better as you speed up. Dont hold back at the end. Kick with all you got, You should darn near want to puke when you cross the line.
2010-11-14 6:07 AM
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Subject: RE: 5k warm up - how fast and how long?
Grnfsh - 2010-11-13 8:28 PM oh by the way, if you are looking for 18's I would definitely look to negative split the miles. I used to be a high 16, low 17 5k'r back in high school.

You will naturally want to go out fast just keep it in check. I'd be looking for a 6:30 or so first mile. Once you get settled in and out of traffic set your pace and go for the same or a bit faster second mile. This will leave you plenty left to really get it for your last mile.

its better psychologically too, you feel better as you speed up. Dont hold back at the end. Kick with all you got, You should darn near want to puke when you cross the line.


There are obv many ways to skin a cat. I think alot of people on this board like the idea of hammering a 5k from the gun and then hanging on. Negative splitting it, like you said, is a very valid way of getting a PB for many people.
That all being said I think if the OP is going to go with a negative split, 6:30 1st mile is not the way to go. That is ~20:20 5k pace. That means he is going to have to go from 6:30 down to like 5:30mi pace to run low 18's. I think running 6:30 for the 1st mile will leave way to much to ask to run low 18's.
2010-11-14 6:15 AM
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Master
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Subject: RE: 5k warm up - how fast and how long?
Haha, never said low 18, just 18 anything . Did 19:09 last dec and want to beat that. Thanks for all the advice, gonna try about 1.5 to 2 with pick ups to race pace. I like the go out fast and hang on style , go big or go home, right? Anyway, gotta race soon, thanks again.
2010-11-14 6:32 AM
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Subject: RE: 5k warm up - how fast and how long?
My usual 5k warm-up is about 2 miles, with a series of shorter and longer pick-ups at above race pace. I've set my best times when I do a hard wamup, get back to stretch, hydrate and a quick gel shot before start. If I keep my warmup too close to start, I tend to not do as well.


2010-11-14 6:48 AM
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Subject: RE: 5k warm up - how fast and how long?
remember the shorter the distance, the longer the warm-up should be.  That said, my body needs 17-23min of warm up running even though I run an 18min 5k.  I still run that much, slow, and do a dynamic stretch before the gun goes off. After the dynamic stretch I get in 4x:20sec strides and I am ready to go
2010-11-14 7:23 AM
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Subject: RE: 5k warm up - how fast and how long?
qrkid - 2010-11-14 7:07 AM
Grnfsh - 2010-11-13 8:28 PM oh by the way, if you are looking for 18's I would definitely look to negative split the miles. I used to be a high 16, low 17 5k'r back in high school.

You will naturally want to go out fast just keep it in check. I'd be looking for a 6:30 or so first mile. Once you get settled in and out of traffic set your pace and go for the same or a bit faster second mile. This will leave you plenty left to really get it for your last mile.

its better psychologically too, you feel better as you speed up. Dont hold back at the end. Kick with all you got, You should darn near want to puke when you cross the line.


There are obv many ways to skin a cat. I think alot of people on this board like the idea of hammering a 5k from the gun and then hanging on. Negative splitting it, like you said, is a very valid way of getting a PB for many people.
That all being said I think if the OP is going to go with a negative split, 6:30 1st mile is not the way to go. That is ~20:20 5k pace. That means he is going to have to go from 6:30 down to like 5:30mi pace to run low 18's. I think running 6:30 for the 1st mile will leave way to much to ask to run low 18's.



As grkid pointed out, my math is off, but you get the idea. If you are not a negative split type then it doesnt matter anyhow.  18's is still pretty fast, good luck!!Laughing
2010-11-14 7:23 AM
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Subject: RE: 5k warm up - how fast and how long?
qrkid - 2010-11-14 7:07 AM
Grnfsh - 2010-11-13 8:28 PM oh by the way, if you are looking for 18's I would definitely look to negative split the miles. I used to be a high 16, low 17 5k'r back in high school.

You will naturally want to go out fast just keep it in check. I'd be looking for a 6:30 or so first mile. Once you get settled in and out of traffic set your pace and go for the same or a bit faster second mile. This will leave you plenty left to really get it for your last mile.

its better psychologically too, you feel better as you speed up. Dont hold back at the end. Kick with all you got, You should darn near want to puke when you cross the line.


There are obv many ways to skin a cat. I think alot of people on this board like the idea of hammering a 5k from the gun and then hanging on. Negative splitting it, like you said, is a very valid way of getting a PB for many people.
That all being said I think if the OP is going to go with a negative split, 6:30 1st mile is not the way to go. That is ~20:20 5k pace. That means he is going to have to go from 6:30 down to like 5:30mi pace to run low 18's. I think running 6:30 for the 1st mile will leave way to much to ask to run low 18's.



As grkid pointed out, my math is off, but you get the idea. If you are not a negative split type then it doesnt matter anyhow.  18's is still pretty fast, good luck!!Laughing
2010-11-14 10:01 AM
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Master
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Subject: RE: 5k warm up - how fast and how long?
Went about 18:20. Got a good warm up as suggested , but then the start got delayed a bit. Did a few runs up and down the line while waiting. The warm up helped I think!
2010-11-14 10:11 AM
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Elite
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Spring, TX
Subject: RE: 5k warm up - how fast and how long?
jsiegs - 2010-11-14 10:01 AM Went about 18:20. Got a good warm up as suggested , but then the start got delayed a bit. Did a few runs up and down the line while waiting. The warm up helped I think!



Great job!  The warmup makes a huge difference.  For a race that short, you really have to be ready to go as soon as the gun goes off.


2010-11-14 6:45 PM
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Subject: RE: 5k warm up - how fast and how long?
Nice job! 6 min pace is quick.  I'm hoping to be back there soon. I took a long time off running and at 34 its tough getting my speed back. down to a 20:20 last month. Hope to be into the 19's soon.
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