5K Race Strategy - 5 Tips
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- čas přidán 17. 07. 2013
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Here's the quick list of tips for this video on 5K Race Strategy
1. Know what your goal time is and then know what pace you have to run to reach your goal.
2. Run your race. You need to run to your strengths instead of letting someone else dictate the pace.
3. Relax to run fast. You need to relax your upper body and run smooth.
4. Push it at the halfway point. You need to really make a good effort in the middle of the race and get yourself moving instead of slowing down the second half.
5. Start your kick early if you want a faster time.
Happy Trails - Coach Tief - Sport
Stages of running a 5k
First .5 miles: "This is easy, I'm going super fast right now. This'll probably be a PR for me."
1 mile: "Still feeling pretty good. All that training is paying off"
2 mile: "Good lord why do I run. How are those people ahead of me so fast? I'm just going to die here. I've never been so tired in my life"
3 mile: "Thank god. I'm going to pass out any minute now. Just a little further and I'll be at the finish line"
3.05 mile: "Okay, time to kick. I'm dead, in pain, and tired. Any energy that's left in me is going into this final push. And this mornings breakfast may come out, but that's alright."
Finish: "New PR, awesome! Alright, you can just leave me here at the finish line. I'm sleeping here tonight because lying down never felt so good. Cool-down run? Oh coach, you're a funny person. Let's just call it a day."
Lmao I’ve never agreed with a comment more 😅
1st mile: Amazing
Mile 2: Exactly how you described it 😂
Don't give a shit , just run and enjoy. I take approx 30 mins and am 61 yrs of age, so just get out there. Many at may age have troule bloody walking so I dont mind. Nobody to compete with but myself !!
+Smiddy Wesson lol!
Stages of running a 5k
The gate: Wait what am I doing I’m not ready aghhh
The start: *pew* Welp time to go
1st Mile: I’m so good I’m doing great just gotta breath I love running
2nd Mile: Why am I doing this this is stupid I hate running I’m not gonna do it ever again after this
3rd Mile: Another mile!? I can’t do this I need to stop nowww (never stops) ughhhh.
0.1 mile: RUNNNNNNNNNNNNNNNNNN
Finish Line: You know that wasn’t that bad I’m wanna do it again
Kick early is by far the best advice you can take. It’s a different energy system that allows you to sprint, so even if you’re tired you’ll likely still have some kick left in you.
I have one more very interesting tip: NEVER fall into the deathtrap of letting the race announcer pump your energy where you end up running way faster at the start than what you have actually trained for. From many experience training runs, I found out from practice that mile splits in order of {7, 8, 10} or {6, 7, 11} minutes is WORSE than running a {9,9,7} or an {8,8,8}... If you start too fast, fatigue kills the rest of the race and that's not enjoyable.
Stages of running a 5k
Start: *internal screaming* well okay then. We have started. I am officially running in this race.
.25: I started too fast again didn’t I
1 mile: first mile over already. This is easy. I feel great.
1.5: I’ll be hitting the two mile mark any second now.
1.75: why is this mile so much longer than the first
2 miles: I have no energy left. I feel like I already ran a 5k. Would anyone notice if I stopped and walked right now? Well, I’m gonna pass out.
2.5: people are saying I’m almost at the finish. I should start sprinting now.
2.75: I can’t keep up this pace for the rest of the race. Need to slow down now
3 miles: crap the end is right there! Sprint! Sprint!
3.1: eh, wasn’t so bad.
Ava Nicole this is so true omg 😂
Ava Nicole 😂😂😂😂😂
I agree with your tips but you do need to run fast at the start so you get ahead of the people that will box you in, also the people up front might be running your pace but since they started faster you won’t catch them
Running my first 5k race this week. I've been running for 6yrs and for some reason I am nervous! Lol thanx for the tips !
How was it
imemes bro she said that 4 years ago😂😂
How was it😅
Y’all my 5k was awesome! It was long ago but i still remember it! 😆 as of today i use peloton.. gym time doesn’t exist anymore with 4 kids 😅
@@Shieva 7 year reply 😅awesome
"I live to be the best this is all I got, I ignore the pain cause the pain will never stop" repeat that in your head for 20 mins 5km run it works for me
I gotta 5k tomorrow...should’ve prepared lmao
O man ! Same here
same
Done it today
Same lmao
Lol same
I’ve got Idaho State Championships tomorrow. I’ll say what I get after. Thanks for the tips.
Edit: So I lost my shoe just past the 1 mile mark and I couldn’t go back for it but I still got back into the race and I got first for my team and I’m a freshman. I got a 16:44 but my PR is a 16:30. So it was a pretty good race.
Congrats. Great job running with just one shoe!!!
Running tomorrow my first 5k race! Thank you for the tips
These are some of the best common sense tips i have come across.Great.
Just found your channel and love you tips! Thank you for making them!
Thanks for these tips, I am in high school training for ROTC and these tips have helped a lot.
Love the video. This video is soooooooo helpful. Thank You So Much
Thank you coach for speaking slow so people can actually understand what you are saying. Keep up the good work!
Great idea. My next video will be a hill workout one, but I will put this on my to do list for videos.
Be nice Captain. All that matters is they're out there running. It's better than 99% of the sedentary population.
i am feeling good after watching this video
Love tip number 2: run your own race. Uh...whose race would I be running if not my own? All these race strategy videos are rather entertaining. God Bless!
Thanks so much! I'm running my first 5k tonight
Thanks for the tips. I like the "I'm gonna run fast" impersonation lol
Great tips
Nice tips thanks .
Good video. All sound advice. One idea on your last point. Every one has their own best kick distance. 800, 1600, 2k, whatever. Figure out your best kick distance, and kick that.
I wish you were my coach, you're awesome!
Thanks for the tips. Just PRed
Excellent video! We have a calendar of 5K events and 5K training tips on our site.
Good tips
get relaxed while runing...sleeep sleeeeep :D
nice video
U sound hungover, but this is the best video I've seen!
Today's my first 5k I am super excited! Thanks for the the tips :-)
what did you run?
Every now and again at the end of a distance run, work on kicking it home. Also, focus on this in workouts during the season. Part of developing a kick is just getting older and stronger, the other part is practicing it so you develop confidence
As for sprinting at the end, I prefer to do a mild kick at around 800m, and then all out sprint the last 50 -100
Ok I'll do that thanks
Thanks
I kick at the 200m mark, works nicely!
Very funny very true. Thx
Use Runkeeper ! It will spit out your times, pace, distance etc and you can play your favorite music in between intervals. Its a great app ! You can focus on improving your times and not get distracted by others.
Thanx
Just a thought for a video idea.. Maybe make one about cross country preseason/first meet
Can you do a video on running flat courses & running courses with hills?
Ty
I'm a sophomore in high school and I run a 16:50
In the 5k?
Yea
It’s alright
All of our guys on out high school varsity are under 17, one just broke our school record with a time of 16 01! I'm a freshman and on the girls varsity team and am running 21 20, but next meet my coach expects me to break 21 and close the gap on some of our competitors.
My 5k strategy for my race in two week is simple:
Stick to the first and then made him stick to me
Increase ur pace and try hard at practice. Today was my first race and im a freshman I ran a 30:13 at time trials but at my meet today I ran a 27:58 on what the seniors say was the hardest course
Do it. Last year I could hardly run a mile. Ended the season as the number one runner on my team (middle school, not high school). And had my mile on a cross country course to 5:42 and my 5K to 19:30. With my track mile at 5:22. And plus it is a ton of fun so ye s join!
First and great tips
Nice! Im in middle school and Im running a 5.k in this club Im doing
older runner here....but it all sounds..sound to me. Thnx.
Do you have any tips for developing a kick for the end of a long race. I can run great in the middle of a race, but I have lost way to many races because I have no kick. Thanks
Do these tips work well for someone trying break 16:30?
I agree with most of these but not about pace. and pushing yourself halfway thru. Myself having run lots of 5k's I run at a pace I am comfortable with for that race. That depends on the course and how I feel. Some races I just run faster (without knowing it) and some slower. Some ways I struggle about halfway thru and some I run fine with no struggle the entire race. Generally when I do not struggle my time is god for me. My time varies a lot on 5k races from just under 21 minutes to just over 26 minutes. Usually in the 23 to high 24 minute range I am happy with.
So for this entire season I have been stuck at 16:40-16:50ish for my 5k and all I want is to break 16:00 and I have been sick, my ankle was sprained and my muscles are really sore. And tomorrow is state qualifiers, if I make states what could I do to help get my self under 16:00 at the state meet?
I ran. for.many years. My 5km.PR 14"47. My tip.is .... Start quick.firt mile, maintain on the e 2nd , and give it all until the end on the last.
Pretty quick distance.... Good luck.
Do you have tips for running with breathing problems like asma
I currently injured my hip flexor yesterday because i had 5k race.I beat my pr by 12 seconds!But my hip is now preventing me from running.What do you think it was the cause of my injury Tips4Running ? Btw im 13 and i did 20:29!
A bit odd because this is 7 years later, you're like 20 years old. But how are things going on? You still run?
I'm a freshman and my best time this year is 18:05.. I've been stuck at that time for 3 races and my last meet is in 2 days and I want to break 18's so bad
Ryan Draybuck Keep working hard. Maybe the last course is flat and fast. Give it your best!
ryan d did you break 18
I finally broke 18 and got 17:40
is that providence?
I'm 12, I have recently done my last cross country run. I won! Afterwards I competed, for my school in the city competition where the top 300 runners from my home town compete it was ranged from the ages 10-18. So out of the 300 runners I came fifth! Super-passing my own expectations! I did the 5k in 19:48. I have another race coming up in two months! I hope if I follow your tips I may get first! :D
5th! Where i live 19:48 would have got me mid to back pack
Kobey Joe Woah! Damn good runners! What time did you get?
Haha! Hey, I'm still 12 =P
PixelatedVideos Rock similar to my experience when I was 12
I'm 15 and I run 16:58. That got me 34th in my state.
I am always skeptical of 5k tips, but I agree with these because he says "run your own race, run relaxed, and try harder at the halfway point." Some people run at the same pace or try to have negative splits. Others like me turn in the best times when they have their first mile as their fastest mile.
Me too
Hello,can someone tell me what is it mean by kicking early? Thx.
mantul pak eko
traction, wet grass slows ya down. Just gotta power through it and have good flats
I've been working to get time under 1700 and I'm stuck around 17:15 any tips?
my first 5k is in a week and I should have started training ( over weight and no conditioning )
There's always room for improvement :P, my first few times were around 24:40 mins, but you just keep trying a faster and faster pace, the other week I got 23:50 (was a big goal for me), though on the Parkrun I do there is a giant hill halfway through lol. /watch?v=zYhf8nkm8ok
would you reccomend someone who can run a mile to join cross country?
cool
This Saturday I have regionals and it's going to be a flat course I'm aiming for an 17:59 my current time is 18:38 I like to start in the back and at the one mile mark I pick it up to top 20 then the second mile I pick it up a lot faster is this a good strategy
KansasFire Fighters How did it go ? I have the same goal for tomorrow, conference. My main problem is I don’t know how to “run my race”. I either don’t push because I get out too early or stay behind and don’t make my move. I’ve been training over the summer, 45 mi/week. A lot of speed, tempo, easy and long runs. I know I can do better, I just don’t know how to race. I felt the same way for my freshmen year running the mile. I ran a 5:03 min/mi but still had some energy left. How did you run your 5k ?
I have 5k marathon tomorrow in the UAE! Anything more to advice me please?
+mubarak gidado umar A marathon is 26.2 miles.
I can do a 6k in 27 mins. Is this a good time?
I’m doing a 5k in 13 days and I’m in third grade and did the 2 mile distance in 17:57
his explanation was really really funny but i understood all and gave 18.45 min on 5k
I stopped watching at the third hand symbol you threw. Did I missed the piramid?
I recently started running high school cross country. I'm a sophomore and my best time was a 20:19 5k. I have never really been into running before besides playing indoor soccer. My worst time was a 21:35 5k. Are these decent times for a first season? I hope to eventually run into the 19's.
nice bro, im kind of the same to you
Around my area the average is 25-30. I'm @ 20:03( started pushing too early around 3k' mark...), but started training for 5k's specifically only a few weeks ago. Looking forward to breaking 18min in a couple of months. No rush
nice. Im training too. My goal it's sub 19, probably sub 18 at the middle of cross country season. Keep updating your PR and your training, i want to know more.
yea those are fine in my opinion what matters when it comes to how fast you will eventually be isnt necessarily your starting times but the effort you put in to practice, for example my first 5k last year was a 35:40 but now I run around 19:00 and am a contender for varsity next year but people who started faster then me are far behind me now. Its not so much how you start but how you run the whole season.
Nguyen Nguyen Khoi I'm 12, I have recently done my last cross country run. I won! Afterwards I competed, for my school in the city competition where the top 300 runners from my home town compete it was ranged from the ages 10-18. So out of the 300 runners I came fifth! Super-passing my own expectations! I did the 5k in 19:48. I have another race coming up in two months! My tip to you, is run on the beach with music on, it will guarantee you to keep at the same pace. Trust me.
I like to run my middel 2 km slower that is how i run my pb and the last 2km churze and all my pbs running
What about kicking at last 800?
Jackson L. Duprey this was different it's not 1500m so you much push yourself in the beginning
Got my first 5k today trying to get sub 22 😅
13 years old and stuck on 18.30 how do I improve?
My PR is 20:17. Is that good? I am a freshman and this is my first year of XC
Powdski that's pretty good. If you keep it up, you will be really good your senior year!
Thanks!
+Powdski that's an amazing time considering it's your first year of xc and you're a freshman! you seem naturally inclined as a runner. keep up the good work!
Powdski
hey am a XC runners too
your tike is not really that good but as a freshman is a beginning and since the xc season is about to be over.
so try going to 18 something in your races
What I think for mental strategy is; just get it over with, I won’t feel the pain later
Pain is temporary. Pride is forever!
Why is it so much harder to run in grass?
Im at a 18:40 and 14 trying to break 17’s next season
running 6k tommorow aiming for top 10 wish me luck
Boss adan I’m running tomorrow!
MY time is 27min I am 13 years old is my time good or bad
I’m in a club called run club and tomorrow is the 5k run
If you have the energy to sprint at the end that means you didn't push yourself hard enough through out the rest of the 5k
MrJay3star everyone should have some sprint its just how it goes
Nope if you have a goal and you're close if you're close and you want it bad enough you will push no matter how tired you are
+MrJay3star With your logic, everyone should faint from exhaustion after a 5k run or else they didn't use all their energy. Are yo stupid? It's called the final push, you give it all you got son.
That's not true at all. If you have any motivation you will pick it up for the last 400-800 of a 5k. It's all just down to the persons motivation. Everyone can kick the end. I've been running Xc for 4 yrs and I am down to 18:04 and I always feel like I can't possibly go faster, but when u see the finish u just have to have the guts to pick it up
+MrJay3star Not true, your body can keep going but your mind is telling you you're not. If you push yourself at the end, it's all mental strength.
Im guna run fast yeaarghh
Kay hi
Stages of a 5k
800 meters - We kinda went out fast (breathing heavy)
1 mile - I feel okay but I’ll keep going
1.5 miles - holy f*ck why is this so long!
2 miles - I’m so tired!
2.5 mile - why did I do cross country...
3 miles - SPRINT!!
3.01 miles - I made it 😭😭😭😭
I'm a freshman and I did 17.32 and I am 13
Jeez, when we’re talking 5km can we talk in pace per Km!!? The pace per mile stuff confuses how you break down the race. It’s 5 chunks of 1 km. Think about how you run each km. Simples!
Paul Lawes in the U.S for me the coaches divide it into 3 miles you can’t plan it for each Km because of how technical it would be like at 2.25 continue to push and at 2.5 kick it up a notch would be too confusing
90% of these comments are "oh im a freshman and I can run x amount of time" well yeah skinny ass you weight 90 pounds how about you do that weighing 180 pounds
I've been training for a year now, feel pretty strong, but everyone in the comments is so fast!!! I'm yet to be quicker than 25minutes... And that's full out! Oh well.
I love how he said kick early pff I once kicked at the 2 mile mark got my best time and got first ......ended up in the hospital
is that good or bad?
a 19:25 as a freshman
ty
It's pretty good for a freshman. You should try to hit 16's by your senior year! (:
Phillip Hagenson yes....I have race this week on Saturday...I'm nervous as heck😲I'm in 8th grade and I'm running a 23:30 but I want to run a 22 or under...
I think that's good for a guy. I just ran 21 20 as a freshman girl and I'm on varsity
How olds a freshman as im from the uk and im 11 with a pb of 22.11
Yes I can run sub 15 lol
Run the first half and sprint the last