Advice on running sub 17 for 5k

runner_guy00 wrote:

I'm currently a junior in high school and am really trying to break the barrier of 17 for a 5k. There is only 1 maybe 2 more chances to get It this season and am looking for tactics( 1st mile, 2nd, 3rd pacing) to utilize to get it done. Physically I feel like I am more than capable. I've run fast 4xmile workouts in 5:16 w 3 min rest. And have some solid track pr's of:

2:04 - 800

4:39 - 1600

10:10 - 3200

My current 5k is 17:18. I feel like really the only thing holding me back is my mental state during races. Any advice on chanelling that would be appreciated as well.

It might help to know that my next course is mostly flat with a few very sharp turns

There are no barriers. Spread your legs more when you run

Go out conservatively, no faster that 525. It should feel easy. Stay in rhythm during the 2nd mile and push on the last mile. With your track times, it shouldn't be an issue. Are you in similar shape as when you ran those track times?

YouGotIt wrote:

Go out conservatively, no faster that 525. It should feel easy. Stay in rhythm during the 2nd mile and push on the last mile. With your track times, it shouldn't be an issue. Are you in similar shape as when you ran those track times?

Yeah I had a strong summer. I'm not sure if a light goes off when on grass, but I haven't felt focused or quite as engaged during XC races compared to track. I think the lap by lap pacing in track has been very beneficial to running my track times whereas mile by mile has hurt me bad on the second mile

Try focusing on picking off the runners in front of you in order to stay mentally engaged. If you go out conservatively as recommended this should be easy to do as every other runner dies in the last mile

^^^ This is great advice. Also if there is a down hill or faster part of the course I would take advantage of it.

YouGotIt wrote:

Go out conservatively, no faster that 525. It should feel easy. Stay in rhythm during the 2nd mile and push on the last mile. With your track times, it shouldn't be an issue. Are you in similar shape as when you ran those track times?

I'm guessing that he is probably already going out in 5:20-5:25, which is wy he has yet to break 17. That's too fast to go out unless you are really in 16:30-16:40 shape.

Better to be a little slow (5:35-5:45) and run negative splits.

Even with a 5:45 first mile, you can go 5:25-5:15 on the last two miles for 16:25 at 3 miles.

I ran 15:55 in high school, with my first mile usually being around 5:15-5:20. If I went out in 5:00-5:05, I was usually toast by the 3rd mile.

say whaaaa? for the WIN

He has only run 17:18, 5:25 is TOO FAST.

This is the answer: "Even with a 5:45 first mile, you can go 5:25-5:15 on the last two miles for 16:25 at 3 miles."

You have to give up any thoughts that today might be your day to run 16:4X and COMMIT to the idea that you will run EXACTLY 16:59.

With those pr's you should be trying to break 16!

Check your iron levels.

Run your first mile with the same effort as your 5:16 mile repeats.

Don't wear a watch or care about splits. Just race the other runners.

Other option is to estimate how many runners will be sub 17 in the race and aim for that place by mile 1. From there just do your best and keeping pushing.

say whaaaa? wrote:

YouGotIt wrote:

Go out conservatively, no faster that 525. It should feel easy. Stay in rhythm during the 2nd mile and push on the last mile. With your track times, it shouldn't be an issue. Are you in similar shape as when you ran those track times?

I'm guessing that he is probably already going out in 5:20-5:25, which is wy he has yet to break 17. That's too fast to go out unless you are really in 16:30-16:40 shape.

Better to be a little slow (5:35-5:45) and run negative splits.

Even with a 5:45 first mile, you can go 5:25-5:15 on the last two miles for 16:25 at 3 miles.

His 3200m PR is 10:10 on the track (I'm assuming it was on the track). You are saying he should be able to close an XC 5k in 10:30ish if he goes out in 5:45 (probably right around his current tempo pace). Maybe a bit ambitious of a close. Go out conservative, sure, but for a HS athlete that usually means don't go out like a mad-man. I'd try to go out on pace (5:25ish) rather than ahead of pace, and that should be conservative enough.

I'd be interested to hear what your usual first mile splits are, OP? Usually pretty fast..like ~5:15ish?

In a 5k, to run 17, you want to go 5:40, 5:30, 5:20. That gives you 30 seconds to run the last 528 feet with your hands in the air shouting gobble gobble MFers.

That's a good question. OP, what's your first mile usually? I bet it's faster than 525. If you're in decent aerobic shape and given the 4xmile workout and track PRs 5:25 should feel easy. There's no way this is happening off a 540 first mile, I'm willing to put down big money. However the difference between going out in 505-515 (which is what everyone in a hs 5k xc is doing regardless of fitness) and 525-530 (notice I said NO FASTER than 525) is enough to make the difference.

[/quote]I'd be interested to hear what your usual first mile splits are, OP? Usually pretty fast..like ~5:15ish?[/quote]

my first mile this year has been all over the place. If I can recollect I think my first miles this year been

5:09 - 16:54 3 mile (Detweiler park) pancake course

5:17 - 17:31

5:26 - 17:58

5:18 - 17:18

5:31 - 17:45

just yell gobble gobble. you are good.