I run cross country and I’ve probably done about fifteen 5Ks in my life so I’m not completely new to them, but I want to experiment with my pace. My PR is 18:11 Normally I run the first mile a little below my average pace, then try to hold that pace for the second mile (although usually my second mile is about 5 or 10 seconds slower). Then I speed up and use everything I have left for the rest of the race. I’m trying to run sub-18 but I need to try something different. What’s a good pacing strategy?
fantastic money
February 27th, 2009 at 11:26 pm
The way to run your best time is to run evenly.
You should run your race pace, and not slow down in the second mile.
You can give yourself a little edge by starting out just a little under a sub 18 pace, but not too fast.
If you can speed up and use everything you have for the last mile, why can’t you run a little faster in the second mile.
Remember that you can’t make up for time lost during a race.
‘Stay under a 18 pace and push yourself.
February 28th, 2009 at 6:26 pm
Well……It varies sharply.
First, what kind of runner are you? Do you like to lead, or to hang back? You should take into account how good you are at sprinting at the end. Also know your pace and the course. 18:11 is a VERY good time, but it can be improved.
First, be familiar with the course. The more you know a course, the shorter it seems.Know especially any hills, long straightaways, and important turns.
Next, pick someone slightly better than you, whose times are consistenty faster than you. Then run behind him.
And lastly, pacing itself. You sound like you’re starting too slow. Pick your pacemaker. You want to run the first mile about average. The second mile is a great time to pass people,so you may want to step it up. Then go all out for the third mile. It’s not easy, but nothing worthwhile is.Good luck.