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How to pace a 5k run
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- čas přidán 26. 07. 2020
- Depending on the distance and your racing strengths and preferences, here are three approaches that all work well to help you cross the finish line in a new personal best.
Run Even Splits
When you run a race with “even splits” it means you run at about the same pace for the entire race. If your goal is to run a 5K at 8:00 minutes per mile, then every mile should be about eight minutes. This strategy is best for new or beginner runners who are unsure of what they’re capable of attaining on race day. Learning is more important than competing at this stage, so it’s a valuable approach that will show you what your body is able to accomplish.
It’s also a wise approach for long races like the marathon or even ultramarathons. You might have heard the wise adage, “If you feel good during a marathon, just wait.” The implication is that everyone feels bad during a race of this length so it’s best to be conservative during the early miles and not start too fast.
This is also the most conservative pacing strategy. For those of you who crave more adventure, risk, and even more “race pain,” there’s another approach…
The “Hold on For Dear Life” Strategy
Being conservative has its place, but sometimes you have to go all in. There comes a time in every runner’s racing career when you have to take a risk, start fast, and see what you’re capable of running. Sometimes, starting a race faster than goal pace and “holding on for dear life” in the later miles is the only way to find out if you’re ready to run a big personal best. After all, race breakthroughs rarely happen if you always run conservatively.
This is an aggressive approach and should only be used when you’re in good shape and think a personal best time is likely. You should also be confident in your abilities and have a certain amount of mental toughness and grit to suffer when the race gets difficult near the end.
It’s recommended to use this strategy for shorter races when the risk of failing miserably is lower. Race distances of 10k or less fit this approach best. If you’re racing 10K with this strategy, run the first 4 miles about 5-15 seconds faster than goal pace and evaluate how you’re feeling at the 4-mile mark. If you’re feeling good, maintain that faster pace until the finish. If you’re suffering, hold on for dear life. Try to slow down as little as possible until the finish.
If you’re racing 5K with this strategy, run the first 2 miles about 10-15 seconds faster than goal pace and evaluate how you’re feeling at the 2-mile mark. If you’re feeling good, maintain this faster pace until the finish and attempt a strong finishing kick. If you’re suffering, you know what to do.
Run Negative Splits
For most runners (even the elites), a negative split race is preferable and is one of the best ways to attempt a personal best. A negative split is simply where you run the second half of the race faster than the first half. Best for mid-distance races from the mile to the half marathon, this approach has you speed up late in a race and employ a long finishing kick. For example, in a 5K race you would attempt to run the last mile as your fastest mile.
This strategy begins just like an even-split race except that you consciously attempt to speed up for the last 10-15 percent of the race, with a strong kick over the last quarter mile. If you find that you always slow down at the end of races, it might be helpful for you to start slower and employ the negative split approach during your next race.
There are, of course, countless ways that you can execute a race strategy, depending on your personality, fitness level, goals, and the race distance. Ask 10 different coaches about race strategy and you’ll likely get 10 different answers. However, these pacing strategies are time-tested and proven to work with beginners, advanced runners, and also elite athletes.
No matter your strategy, trust your training and be confident in your abilities. After all, a race is just a logical extension of your training. If you’re ready to race, you’ll be ready to race fast.
3 comments? I guess people love to go all out on the 1st mile then suffer on the 2 mile 😂😭
This is great, my last two races I’ve done the first horrible strategy that you showed, yeah I got a decent time, but I was feeling dead at the end. Going to try the negative split today!
I’ve done the same thing. 😂 I’m doing a 5k in a few weeks. Going to try to hold back a little in that first leg.
Thank you. This is really helpful. The hi-tec graph was right up my street. Liked and subscribed.
Nice thanks!
Great video
Great video! Very inspirational! I'm a a masters runner whose spent many years trying to improve my marathon PR, but during quarantine, I've decided to build my shorter race speed. I also have running advice on my channel. As a fellow CZcamsr I know how much work goes into these videos! Keep posting - I just subscribed!
wow
thanks a lot!
Running my first 5K tomorrow, I'm excited to try this! Thank you for the great explanation!
good luck
please tell me if it worked out
It is 7 months now
It’s been a year
It's been 2 years now
Did exactly what not to do today on a sub 22min attempt.went out to fast and held on.ended up just under 23.definatley going to give this a try.
Got my first official 5k race tomorrow. PR in training was a 25:50. Going to try this negative split and see what I can do! My original goal was a 27:00 or better, so I’m already ahead! I’ll be sure to provide an update!
How did it go?
@@SlowtwitchDe I PR’d with a 25:24! Not the most impressive time by any means, but I’ve come a long way from my original 34:33 2 months ago lol.
I actually came out the gate faster than I anticipated, so my first mile was my fastest split. But my last mile was my second fastest. So not quite a negative split, but also not a complete steady decline either.
I qualified for the Crescent City Classic 10k in April. Plus I’ll probably have another go at another 5k event in the future. So I’ll be sure to practice this technique in my training!
Nice - raceday is always different from training - that’s what it’s all about :)
If you need further advice, check some more of my videos or www.trainingpeaks.com/coach/sleuendorff
@@SlowtwitchDe will do! Thank you!
How do you pace yourself if half the course is uphill with various degrees of elevation ?
I think that I would pace myself slower in the beginning to not wear myself down, then towards the 1/2 way mark I would pick the pace up, and at the very end I would give it my all
Did a Parkrun yesterday using the "hold on for dear life" method. Let's just say I learnt my lesson 😂
This makes lots and lots of sense. My best times have been when I have unconsciously gone by your third recommendation. I'm going to make an effort to combine this with 1) running faster 2) "POSE" running and 3) natural "all out effort" running. I'm hoping for a 5k time in the low 20's as that's what's been winning races in my age group-50's :)
Great! Sub 20 is 100
possible!
ich you need more assistance: www.trainingpeaks.com/coach/sleuendorff
Thank You so much 🤝. I have a race on 9th November 2021
Hope is works out well for you
I’m going for 17:30 tomorrow. My Pr is 18:01 but that was a year ago in 8th grade
How did it go?
Wow. Incredible time.
Wtf is a kilometre!?!? 🦅🦅🇺🇸🇺🇸🇺🇸
Hi
In the first part of your very interesting video, you were talking about me! I go off like train then everyone passes me (5 People today) on my Parkrun.
I’m 63 and have a PB of 21.58 from last year, today I’m stuck on about 22.15, my problem is I don’t know what pace I’m doing on the day, my question is, should I look at average pace or actual pace on my watch?
Paul
thanks, I run a 20:50 5k untrained. I was looking for a way to run a 18:00 or lower.
This is a good video. My last 5k I ran 6:22 first mile, 2 mile was about 12:44, finished in 19:27. Was that good pacing or would you recommend faster start
Nice time! Beat my pb by a few seconds lol
a win is a win :) Also seconds become more valueable the shorter the distance is :) so 6 sec on a 5K ist quite good
Dude, u got the y axis upside down
:)
Lol 4min pace! I’m just trying to stick to a 12min pace.
Just stay consistent. Eventualy this will be your pace
My pb is 19:41 in a race. How long before running would you consider eating and what would you eat?
I alway go für 2 slices of toast with Jam an a coffee 2-3h before the event. This gives you enough time to (fully - :)) digest
Take Covid out of the discussion, dude!