login
Sprint tri run time versus stand alone 5K?
-
No new posts
 2013-07-12 1:12 PM |
Master  2167    Livonia, MI |  Subject: Sprint tri run time versus stand alone 5K?I haven't done a stand alone 5K in years. How does your time stack up from the sprint tri 5K run to a stand alone? Is there a big difference? Maybe little or no difference? My last sprint was about a month ago, came in about 22 minutes. That was after a bike course that finished with a very long, steep hill. The run course was fairly flat, temps were moderate. I expect the same for tomorrow morning. What type of pace should I even shoot for? I don't want to die on mile one but I don't want to finish with any gas in the tank either! Having an idea about pace would help. I just kind of decided last week to sign up for it so I haven't thought too much about pace until....well...right now |
| 2013-07-12 1:18 PM in reply to: noelle1230 |
| 263 | Subject: RE: Sprint tri run time versus stand alone 5K? Generally my stand alone 5K time is about 1 minute faster than my 5K in a sprint. I don't pace myself any different, the time difference is because I have fresh legs. |
| 2013-07-12 1:19 PM in reply to: noelle1230 |
Not a Coach 11473  Media, PA | Subject: RE: Sprint tri run time versus stand alone 5K? A sprint tri 5k should be done roughly at your 10k pace (assuming adequate fitness, proper pacing, yada, yada). So, reverse engineering your 22min time (assuming the race was well-paced and conditions will be similar in your open run), you should probably be aiming for ~21min. Probably a bit faster than 6:50 pace. Sound realistic? |
| 2013-07-12 1:21 PM in reply to: noelle1230 |
Veteran 361 North Carolina Foothills | Subject: RE: Sprint tri run time versus stand alone 5K? I am usually about 1-2 minutes faster in standalone 5Ks. My last standalone 5K was 20:48, fastest in a Sprint Tri was around 22:00. I know it is probably not the right way to run it, but I normally run 5Ks all out all the time. Normally that means my first mile is very fast (6:15) and my last mile is slower (7:00). I am not good at pacing myself. They say you should try to negative split 5Ks ... I can't do it. |
| 2013-07-12 1:24 PM in reply to: 0 |
Master 2167 Livonia, MI | Subject: RE: Sprint tri run time versus stand alone 5K? Originally posted by JohnnyKay A sprint tri 5k should be done roughly at your 10k pace (assuming adequate fitness, proper pacing, yada, yada). So, reverse engineering your 22min time (assuming the race was well-paced and conditions will be similar in your open run), you should probably be aiming for ~21min. Probably a bit faster than 6:50 pace. Sound realistic? Yep, I was thinking 21 min. I generally do negative split races, I just tend to gain speed as I go. If I can break 21 I'll be very happy. Then it's on to crack that 20! Edited by noelle1230 2013-07-12 1:29 PM |
| 2013-07-12 5:08 PM in reply to: noelle1230 |
| Member 170 | Subject: RE: Sprint tri run time versus stand alone 5K? I see a 2-3 minute difference in my 5k to sprint tris... |
| 2013-07-12 5:35 PM in reply to: Nhmountainman |
Pro 6520 Bellingham, WA | Subject: RE: Sprint tri run time versus stand alone 5K? I'm between 21 and 22 on stand alone 5k. I haven't done a sprint in quite a while but I'm guessing I'd be 23 to 24 based on how hard I pushed the bike (I typically over cook the bike a bit). You are probably smarter than me so I'd go with a minute faster in your case. |
|
|
|
| ||||
|
| |||
|
| |||
|
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK