Pacing a HS 5k

High School Running Distance

9 years ago 10/19/2014 5:30pm EDT

So here's this situation. I'm ranked 3rd at a somewhat big meet. I could probably race conservatively and get 3rd without much problem. However, I want to go big or go home, and try to keep up with the 1 and 2 guys who are around 30 seconds better than my PR. It's a high school meet, so everybody goes out at a stupid pace, and the first 1/2-3/4 mile after the initial 1/8 mile straightaway is NOT easy to pass other people, lots of sharp corners and not too wide. The 1 and 2 guys will probably lead from the start, but there'll be a huge mob of kids who'll end up running 2 or 3 minutes slower than them that stupidly try to keep up with them for a half mile. So here's my question. Do I

A. Try to stay near the leaders while risking wasting some energy going out fast or

B. Hang back at a good pace but risk having TONS of people to pass in an awkward part of the race and still have to make up ground on the leaders?

9 years ago 10/19/2014 5:35pm EDT

re: how'd you do?

Make the pace. Go out quick with the pack, get with the leaders in the first 1/4 to 1/2 mile. Get in front and slow the pace. If you hang on their shoulders they will speed up, make them hang on your shoulders. Gut it out at the end.

9 years ago 10/20/2014 8:59am EDT

re: how'd you do?

Go out hard no question. I recently faced the same dilemma a couple days ago. The race bottlenecked terribly in the first 400. I had a more than reasonable goal of sub 16, and ended up running 17:15 because everyone had surged out in front of me then slowed down like high schoolers just love doing for some reason. Anyways, it's a common misconception that sprinting out will kill you, but those first 100 meters, your body will be burning phosophocreatine, so you won't feel dead from an initial surge. Go out hard, and good luck

9 years ago 10/20/2014 9:44am EDT

re: how'd you do?

What does your normal race to run 30 seconds back from the leaders look like in terms of pacing?

To run 17:00 for 5k do you run (a) 5:20, 5:30, 5:40, 30 sec for the last 0.1 or (b)5:00, 5:30, 6:00, 30?

If you run (a) normally, try starting at 5:00 or just sticking to the leaders like others have suggested. You won't win but it is the most surefire way to go big or go home.

If you run (b) then try going out in 5:30 behind the pack. After you get through the tight section (it is only a section right?) it should feel very easy. Then run the second mile in 5:15 or even 5:00 but try to be 3rd in the race with 1.1 to go. Since you are used to going out hard and hanging on, you should feel like you have more left than usual. The goal of the third mile is to run either 5:15 (5:15 2nd mile) or 5:30 (if you ran 5:00 for the 2nd mile) for a 30 second PR.

9 years ago 10/20/2014 11:48am EDT

re: how'd you do?

there's a fine line between going out fast, and going out fast for too long. Go ahead and get out fast, but be sure to settle down or you'll be going home instead of going big

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