What would you suggest is the optimal pacing strategy for the 5k? In my experience I feel like a slight positive split is optimal although that seems controversial. I'm trying to run 15:45 in a couple weeks. Would a 4.58 first mile be outrageous? I’m just curious as to what people think is the most optimal pacing strategy.
You need to average 5:04, a 4:58 first mile would not even be considered remotely outrageous. The race will be easier if you negative split though, so if you are just scrapping 15:45 by the skin of your teeth then maybe not the best idea. I'd be very surprised if you could actually go out in exactly 4:58 though anyway
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that's not really outrageous wrote:
You need to average 5:04, a 4:58 first mile would not even be considered remotely outrageous. The race will be easier if you negative split though, so if you are just scrapping 15:45 by the skin of your teeth then maybe not the best idea. I'd be very surprised if you could actually go out in exactly 4:58 though anyway
Theoretically a slight negative split is best, but I'd run best with something like 4:30 / 4:35 / 4:22 and then the final ~173 in sub 29s/200 pace - relaxing a bit in mile 2 with a burnup last mile. I think optimal for me would have been 4:28 / 30 / 25
Alex Hutchinson published some interesting graphs on 5k/10k world record pacing in Endure. Pattern was a fast opening k, steady but slower 2k-4k, and then the last 1k was the fastest of the race. It was talked about in the context of being able to kick but not being able to run fast right before you kick. The last k is really only fast because of the last 200-400.
The 5k is about redlining the whole way. A slightly fast start (we're talking 5s/mile) is fine but you want to make sure to not go too fast that it has a negative impact on your race.
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