General Discussion Triathlon Talk » Sprint tri run time versus stand alone 5K? Rss Feed  
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2013-07-12 1:12 PM

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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 Laughing



2013-07-12 1:18 PM
in reply to: noelle1230

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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

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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

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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

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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

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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

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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.
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