first 5k
valentine4
Posts: 233 Member
hi all, just wondering if anyone has any tips for my first 5K at the weekend?
I'm a bit nervous I think I prefer longer distances on a ten K I am in and around 55 mins so was aiming for around 25 mins tops at this one?
As recommended here I had a look at the mcmillian calculator my pace for my most recent race was 8.51 ( 1/2 marathon 1.56) so for the 5K I should aim for 8.03.
I know with longer distances I try to hold back at the start and speed up on the later half but is it same with a 5K or should I try and stay at 8.03 the whole way? I have never paced myself during a race before...
thanks in advance,
valentine
I'm a bit nervous I think I prefer longer distances on a ten K I am in and around 55 mins so was aiming for around 25 mins tops at this one?
As recommended here I had a look at the mcmillian calculator my pace for my most recent race was 8.51 ( 1/2 marathon 1.56) so for the 5K I should aim for 8.03.
I know with longer distances I try to hold back at the start and speed up on the later half but is it same with a 5K or should I try and stay at 8.03 the whole way? I have never paced myself during a race before...
thanks in advance,
valentine
0
Replies
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I'm not good at 5Ks. I don't like them. I much prefer the longer distances. But my approach on my last 5K (weekend before last) was just to go as close to my target pace as possible for the whole thing. I don't know if this is the right way to do it or not.0
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Depends a little on your course profile and terrain. Is it a loop? An out-and-back? 5K is tough because you don't have a lot of time to recover from the first split, so a warmup is important.
My tale of two 5Ks last year went like this:
Halloween 5K: 6:24, 6:43, 7:22 (no warmup, first half of first split was closer to a 6:00 +/- 0:05 and totally killed me)
Turkey Trot 5K: 6:29, 6:39, 6:31 (effort began at 6:30ish, had proper warmup w/strides)
The middle split is off because of the out-and-back turnaround killing momentum. It is worse the faster your go
*edited to provide links
Bad 5K http://connect.garmin.com/activity/397175361
Good 5K http://connect.garmin.com/activity/4097911880 -
I am also not very good at racing but one pointer I have been given is to warm up. Unlike longer races where you have time to warm up, then pick up the pace, 5ks dont' really give you that option if you are racing it. A lot of the fast people I know will warm up with an easy 5k before hand, then race the whole 5k.
i have tried it. I don't quite do the whole 5k but give yourself a good warmup. You probably have an idea of how far you go before you warm up from training anyway.0 -
And if you don't feel it from head to toe and aren't dry heaving in the bushes after, you coulda went faster.0
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Lol there is a bar at the end of it so there might be some heaving in the bushes afterwards...
thanks for the tips will make sure and warm up well.
valentine0 -
And if you don't feel it from head to toe and aren't dry heaving in the bushes after, you coulda went faster.
This.
Except for last time I started dry heaving just before the 3 mile marker.0 -
And if you don't feel it from head to toe and aren't dry heaving in the bushes after, you coulda went faster.
:laugh:
I think I know you. One of my friends says the same thing, well, he says if you didn't throw up you could have went faster.
My problem was I started dry heaving about a mile from the finish line for one race.0 -
And if you don't feel it from head to toe and aren't dry heaving in the bushes after, you coulda went faster.
:laugh:
I think I know you. One of my friends says the same thing, well, he says if you didn't throw up you could have went faster.
My problem was I started dry heaving about a mile from the finish line for one race.
See? You started out too fast haha
These things are the toughest to race!0 -
Yep, go for it. If you start out slowly in a 5k you will never make up the lost ground. There is a possibility you could start too fast but it's never going to be a death march unless you aren't fit to run that distance. But since you have done longer distances, that should not be an issue. Do a proper warm-up, at least a mile + some strides (100 meters at a nice fast clip). Hit it hard from the start and hang on for dear life!
If you are used to starting slowly you might consider *maybe* easing into your pace over the first 1/4 mile, but by the time you are 1/2 mile in you should be solidly at race pace.0 -
hi all, just a quick report back. I took daves advice and hit it hard then hung on for dear life it was great I really enjoyed it, not sure of the times they have a time and a net time? my time was 24.30 net time 23.19.
I didn't throw up but I wasn't far off it lol.0 -
hi all, just a quick report back. I took daves advice and hit it hard then hung on for dear life it was great I really enjoyed it, not sure of the times they have a time and a net time? my time was 24.30 net time 23.19.
I didn't throw up but I wasn't far off it lol.
Sounds like you did GREAT!0 -
Depends a little on your course profile and terrain. Is it a loop? An out-and-back? 5K is tough because you don't have a lot of time to recover from the first split, so a warmup is important.
My tale of two 5Ks last year went like this:
Halloween 5K: 6:24, 6:43, 7:22 (no warmup, first half of first split was closer to a 6:00 +/- 0:05 and totally killed me)
Turkey Trot 5K: 6:29, 6:39, 6:31 (effort began at 6:30ish, had proper warmup w/strides)
The middle split is off because of the out-and-back turnaround killing momentum. It is worse the faster your go
*edited to provide links
Bad 5K http://connect.garmin.com/activity/397175361
Good 5K http://connect.garmin.com/activity/409791188
Interesting. I have not been able to improve my 5k time for about 4 months. Could you please elaborate on your warm up. Is this jogging before hand or stretching and on the spot exercises, in addition to your striding?0 -
Interesting. I have not been able to improve my 5k time for about 4 months. Could you please elaborate on your warm up. Is this jogging before hand or stretching and on the spot exercises, in addition to your striding?
For a 5k warmup, I'll run the entire course before hand at a very easy pace followed by six to eight 100 meter strides. I try to time it so that the easy run and 4 strides are done about 10 to 15 minutes before gun time. Then I change into my racing flats and do the other four strides as I wait for the start.
After the race, I'll run the course again for a cool down. A 5K race ends up being close to a 10 mile morning.0 -
hi all, just a quick report back. I took daves advice and hit it hard then hung on for dear life it was great I really enjoyed it, not sure of the times they have a time and a net time? my time was 24.30 net time 23.19.
I didn't throw up but I wasn't far off it lol.
Awesome!
I am assuming the "net" time vs time would be like the gun time? Time is from the time the race started until you crossed the finish line and your net time is the time you actually crossed the start line and crossed the finish line. Was it a big race?0 -
ah gotcha thanks.
my warm up involved my sitting in heavy traffic, cursing, drinking coffee then dumping the car and racing over to the start of the race about a mile away. I sprinted the last section.
The difference in my start time and net time would be down to me queuing for the loo, abondoning that then haring round with my phone in my hand dying for the loo 0 -
Interesting. I have not been able to improve my 5k time for about 4 months. Could you please elaborate on your warm up. Is this jogging before hand or stretching and on the spot exercises, in addition to your striding?
For a 5k warmup, I'll run the entire course before hand at a very easy pace followed by six to eight 100 meter strides. I try to time it so that the easy run and 4 strides are done about 10 to 15 minutes before gun time. Then I change into my racing flats and do the other four strides as I wait for the start.
After the race, I'll run the course again for a cool down. A 5K race ends up being close to a 10 mile morning.
Really? Is there anything scientific/professional that backs this up as improving performance or is this a personal preference?0 -
Interesting. I have not been able to improve my 5k time for about 4 months. Could you please elaborate on your warm up. Is this jogging before hand or stretching and on the spot exercises, in addition to your striding?
For a 5k warmup, I'll run the entire course before hand at a very easy pace followed by six to eight 100 meter strides. I try to time it so that the easy run and 4 strides are done about 10 to 15 minutes before gun time. Then I change into my racing flats and do the other four strides as I wait for the start.
After the race, I'll run the course again for a cool down. A 5K race ends up being close to a 10 mile morning.
Really? Is there anything scientific/professional that backs this up as improving performance or is this a personal preference?
Yes, there is science to support the claim that a proper warm up produces better results. For anecdotal evidence, one only needs to look at what the pros do. You won't find a world class 5K runner jumping on the track without warming up first. Hell, even elite marathoners will run a warm up before going 26.2. Warm muscles are better able to respond when you ask them too, not to mention it minimizes the risk of injury.0 -
Interesting. I have not been able to improve my 5k time for about 4 months. Could you please elaborate on your warm up. Is this jogging before hand or stretching and on the spot exercises, in addition to your striding?
For a 5k warmup, I'll run the entire course before hand at a very easy pace followed by six to eight 100 meter strides. I try to time it so that the easy run and 4 strides are done about 10 to 15 minutes before gun time. Then I change into my racing flats and do the other four strides as I wait for the start.
After the race, I'll run the course again for a cool down. A 5K race ends up being close to a 10 mile morning.
Really? Is there anything scientific/professional that backs this up as improving performance or is this a personal preference?
Yes, there is science to support the claim that a proper warm up produces better results. For anecdotal evidence, one only needs to look at what the pros do. You won't find a world class 5K runner jumping on the track without warming up first. Hell, even elite marathoners will run a warm up before going 26.2. Warm muscles are better able to respond when you ask them too, not to mention it minimizes the risk of injury.
Every single one of the runners winning/placing in the 5k races in my running circle do pretty much the same warmup. I've asked advice on my own warm up from them. I never asked them for the science to back it up, but I know a few are pretty hardcore into the science of running ( a couple are doctros) so I never really doubted it.0 -
Interesting. I have not been able to improve my 5k time for about 4 months. Could you please elaborate on your warm up. Is this jogging before hand or stretching and on the spot exercises, in addition to your striding?
For a 5k warmup, I'll run the entire course before hand at a very easy pace followed by six to eight 100 meter strides. I try to time it so that the easy run and 4 strides are done about 10 to 15 minutes before gun time. Then I change into my racing flats and do the other four strides as I wait for the start.
After the race, I'll run the course again for a cool down. A 5K race ends up being close to a 10 mile morning.
Really? Is there anything scientific/professional that backs this up as improving performance or is this a personal preference?
Yes, there is science to support the claim that a proper warm up produces better results. For anecdotal evidence, one only needs to look at what the pros do. You won't find a world class 5K runner jumping on the track without warming up first. Hell, even elite marathoners will run a warm up before going 26.2. Warm muscles are better able to respond when you ask them too, not to mention it minimizes the risk of injury.
Every single one of the runners winning/placing in the 5k races in my running circle do pretty much the same warmup. I've asked advice on my own warm up from them. I never asked them for the science to back it up, but I know a few are pretty hardcore into the science of running ( a couple are doctros) so I never really doubted it.
Fair enough. I have a 5k Parkrun about 1.5 miles from home. I normally just stretch, then walk and stride there but I will give the slow jog a go for sure.
Great stuff. Thanks for responding.0 -
@ OP 23:19 is awesome!
Was reading this over for the wisdom. Got my goal 5k coming up on Saturday. Not my first. I have a difficult time with trying hard. I started at a 40 min 5k in 2012 to a 26:04 in January 2014. The 40 min 5k was definitely a lot harder for me. With the one in January, it was very cold, so when I crossed the finish line, I kept running to make it the 1/4 of a mile to the indoor party. And then i ran to my car another 1/2 mile. I'm thinking about trying to go out faster than an 8:00 and see if I can hold on. What's the worse that can happen? I'll slow down and then just go out slower for the next one.0 -
hi all, just a quick report back. I took daves advice and hit it hard then hung on for dear life it was great I really enjoyed it, not sure of the times they have a time and a net time? my time was 24.30 net time 23.19.
I didn't throw up but I wasn't far off it lol.
Wow, you crushed it! Awesome job!0 -
And if you don't feel it from head to toe and aren't dry heaving in the bushes after, you coulda went faster.
This is why I hate 5ks. Yep. Go as fast as you can until you start to feel like you're going to be sick at both ends, and that's when you slow up.
Edit to add.... Congratulations! Your post saying the race had happened didn't load for me initially. Well done!0 -
hi all, just a quick report back. I took daves advice and hit it hard then hung on for dear life it was great I really enjoyed it, not sure of the times they have a time and a net time? my time was 24.30 net time 23.19.
Congruatulations!! That is an amazing time for your first 5k!! 0 -
hi all, just a quick report back. I took daves advice and hit it hard then hung on for dear life it was great I really enjoyed it, not sure of the times they have a time and a net time? my time was 24.30 net time 23.19.
I didn't throw up but I wasn't far off it lol.
Great result!
In my first 5K, I very nearly threw up on the girl trying to take my microchip away.0
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