5ks VS Halves and Full
Zekela
Posts: 634 Member
I've noticed that my first two miles are usually the slowest on my training runs. Also, I am able to run at a much faster pace after the fourth mile. So, 5ks are brutal for me, where in a half marathon, I can 'relax' to a 5k pace around mile 4. Do anyone else have this problem? I'm thinking probably before a 5k I should run two miles but this would be hard in bigger competitions.
0
Replies
-
Yep. You need to warm up. Also 5ks and long distance running are two different animals training wise if you want to max out your ability. 5ks are all threshold work. It's all redline from the time the gun sounds until you cross the finish and you need to train for it.0
-
That makes sense... I guess that's why we don't have people who run in the 100m dash doing elite 5k runs, lol...0
-
I agree with Scott, if you want to put up your fastest 5K time possible you need to get in a warm-up prior to. Getting the timing of the warm up just right so that you don't cool down waiting around in the coral is going to be the hardest piece to figure out.0
-
When I do a 5K, I run the course 3 times. Once, nice and easy for a warm up, once to race it, and once to cool down. I tried to schedule my warm up so that I'm finished 15 to 20 minutes before the start. That gives me a chance to change into my racing flats and use the bathroom before lining up. There is no way I could run an effective 5K without a 3 mile warm up and a handful of strides beforehand.0
-
I did about a mile warmup before my last 5k and it did help quite a bit. I think I need to do more like Carson suggested though. Timing of course it he difficult part. In some of these larger races you need to be there 15 - 20 minutes before gun time to get a good starting position. I think I've decided to not worry about setting a PR if it's that packed.0
-
Do you do any interval runs? I added those to my work-out (1 day/week) and that helped me improve my 5K time greatly - and I no longer need to do a warm-up run (a few striders still help). I added the interval runs as part of my 1/2 marathon training so I did not realize how much of an impact it would have but my first race this year was over 1 minute faster than my fastest 5K last year.
Last year, I ran a 1-2 mile warm-up about 45 minutes before. that helped me improve my times last year.0 -
Ha. Honestly since I started training for halves and fulls I don't fall into a good rhythm until mile 4 or 5, so a good warm up is essential. Also if you wear a HR monitor you'll notice that you'll get a spike as you start to run. It's your body buffering your muscles from lactic acid. You want to get this out of the way before the race starts.0
-
Wow! Thanks guys... I definitely do notice that I get a spike when I start running (although I'm going at a slower pace during the start of my run). I think it is essential to warm up before... My body isn't warm until I've ran at least 10 minutes or do some physical light activity before a race. My PR was when I was goofing around before the race with one of my friends (dancing and acting goofy). I never tend to warm up before a race normally, and that's probably why I suffer. I did a frost bite 5k however (-20 degrees F) so I had to warm up before starting. But normally I don't... The next 5k I do (which will probably be next year or so), I'll try running a mile or so before the race at a slower pace...0
-
Double post0
-
Glad I found this. Great info.
Unfortunately my best two races are a half and a 20k leg of a relay. Next 5k is a few months away but ill definitely trying this out.0 -
Ha. Honestly since I started training for halves and fulls I don't fall into a good rhythm until mile 4 or 5, so a good warm up is essential. Also if you wear a HR monitor you'll notice that you'll get a spike as you start to run. It's your body buffering your muscles from lactic acid. You want to get this out of the way before the race starts.
"Also if you wear a HR monitor you'll notice that you'll get a spike as you start to run. It's your body buffering your muscles from lactic acid."
I'm developing a decent understanding of many "under the hood" topics about running but I'm not familiar with "the body buffering muscles from lactic acid."
Could you explain that or, perhaps, post a link that describes that?
Thanks.0 -
For a 5K, I just go out an walk the first mile of the course, jog the last two (with a little short pick up towards the end to wake the legs up) and I am ready to go. The first mile of any run feels like crap for me!
) 0 -
Right here! I feel like the first 2- 5 miles of most of my runs are brutal! Like, my breathing is labored, my heart is racing, my legs are heavy, and it just feels like a chore putting one foot in front of the other, even though I'm running at a relaxed pace.
I've found that in both training and racing, I just don't feel "good" until after that 5th mile. That's when I get into a rhythm. Almost all my best races have been negative splits.
Thus, I've avoided 5k's like the plague. I haven't full out raced one since 2011. I know I've gained a ton of fitness since then, so I know I can PR, but I just need to find the right strategy, right race, and right time.
I may take Carson's advice and do the whole warmup and cool-down... I do a lot of fast finish workouts in my long runs, where sometimes I'm finishing at my 10k and even 5k pace.
So it makes sense to do something similar for a shorter distance race.
Really, any kind of warm-up, I guess. Good luck!0 -
I did a run this morning to confirm what you guys are saying. I ran 0.8 miles and then started over my mileage and did another 9.2 miles. I ran the 9.2 miles on average half a minute to a minute per mile faster than the first mile. And the first mile I burnt more calories in comparison to the other miles. I guess it really helps to warm up before a 5k afterall...0
-
Some excellent advice here. I have to warm up before I run a 5k as I really struggle otherwise. Similar to EssJay76, I feel like I am in the zone after the 4th or 5th mile. Takes me a good 20 minutes to get comfortable.0
-
I've noticed that my first two miles are usually the slowest on my training runs. Also, I am able to run at a much faster pace after the fourth mile. So, 5ks are brutal for me, where in a half marathon, I can 'relax' to a 5k pace around mile 4. Do anyone else have this problem? I'm thinking probably before a 5k I should run two miles but this would be hard in bigger competitions.
Most 'elite' runners warm ups & cool downs before anything on a half and shorter. I always do a 10-15 min warm up before those races. Not needed for a marathon or anything lol
0
This discussion has been closed.