5kers - how do you set pace

Have you been running consistently as part of your exercise routine, or are you just jumping in with a 5k? If you're not used to running, it will feel like hell during and after if you go too far or too hard too soon!

As far as running warm-ups - every time I run, race or just on my regular run days, I usually do about a 5 minute brisk warm up walk. I learned the habit while doing the c25k program (I just started running in late January this year) as it always has you do a 5 minute warm up and cool down walk. I never got shin splints or any other injuries while on that program, or since then. I'm currently in week 2 of a 10k program now - still doing great!

I've only run one 5k race so far, but I made sure I was there early enough to stretch out a little, walk around for at least that 5 minutes, and use the bathroom.

As far as setting pace - start slow, on practice days and on race day. It's easy to get caught up with the pack in a race, but hang back and let people pass you. When you're out practicing, same thing - force yourself to go at a slower pace - better to save your energy for the last half mile than to burn out early. I passed all kinds of people in my last mile during my race. :bigsmile:

Other than that, I believe the standard is to go at a pace that still allows you to have a conversation with someone. You shouldn't be pushing so hard that you're so out of breath you can't hardly speak.

Good luck on your race - it's a ton of fun!

I've been running for 6 years.... so I'm not a n00b. But, I do not warm up before hand. And when the gun goes off I go as fast as I can. No need to pace myself for 3miles. It's just balls to the wall..... and see what my time is.

For me, pacing is something for longer races..... I don't worry about the 5k.

I'll be there someday. :bigsmile: Well, not sure about longer distances - I have no desire to run a full marathon, at least not now!

Running full out in a 5k still isn't an option for me as a new runner - I'd burn out half way, if not sooner, and probably end up walking. Which isn't so bad, except that I know I can do the distance without stopping if I pace myself. Ran that first race in just under 30 minutes, which was my goal, and my best time to date.

But for a new runner, starting out slow is key, at least it has been for me.

When I first started out, I'd use my Runkeeper to track my pace. It helped me get used to running a consistent pace.

Now I go by feel and usually have negative splits.

I love Runkeeper - I love hearing my average pace, especially when it picks up! :bigsmile:

Yes Runkeeper is an app for the iPhone and droids.

It is free. It also uploads to their website so you can check out your stats from your run...like pace, speed, altitude gain, a map of your run, your splits. Also, monthly totals.

You can upgrade on the website but I find the free version is all I need.