Can't hold pace during race

Why do you slow down at the end of a 5k or any other fast race? Build up of lactic acid (hyrdogen ions, etc). Running short intervals w/equal time rest (400s-800s) or longer slower intervals (miles at 10k pace) your body won't build up a lot of lactic acid like it will at the end of a 5k. So how do you replicate this specifically for the 5K? Long Reps at 5k pace with precious little recovery. 4x1600m w/200-400m recovery, 2x2500m w/400m recovery. How about specifically for the 10K? 10x1k w/1:00 rest, 5x2k w/2:00 rest..:) Stuff like that.

Alan

Those workouts seem very difficult, coaches like Canova and Cabral state long hard intervals with little rest is why Ammerican distance runners are not getting any better.

maybe you are just starting too fast, and that is why you are fading?

I am maybe five secs under pace for the 1stk and right on pace at 3k then the last 2k I just can't hold the pace.

runner39 wrote:

I am maybe five secs under pace for the 1stk

too fast...

mayb also you can do more milege. I had a simular problem being mainly an 800m runner but when i increased my milege i managed to run much better.

Here's something you might try doing:

1K: 2-3 seconds slower than goal race pace

2K: 0-1 seconds slower than goal race pace

3K: 1-2 seconds faster than goal race pace

4K: 2-3 seconds faster than goal race pace

This should help keep down the lactic acid levels for a bit longer. Also, the key is not to get caught up in the competition during those early laps. I've been guilty of starting out too fast in many 5K races. Good luck!

Maybe your goal race pace is too fast and you're trying to run faster than your body is currently capable of. This would explain why you can't hold the pace. Also, 5 seconds is a lot to be fast for the first 1k of a 5k race. That's two seconds a lap, or 25 seconds total. That will always come back to bite you in the ass.

There are several reasons why you slow down over the last 2k.

Going out too fast.

Not a big enough base.

The wrong mix of race specific speed work.

Anemia!

What is your weekly mileage?

What does a typical week look like?

How long have you been running this type of mileage with these types of workouts?

How often do you race?

What has your progression been?

Do you have recent times from races for other distances?

A little something I like to do is this: 10 miel warmup to get thhe legs a little tired, then 3K faster than 5K pace to build up the lactose levels, jog a lap but not to slow, then 2K all out. Do that once a week and your going to get in good 5K shape if your running you're miles the rest of the week.

Allen

That workout makes no sense, you might as well just run a 5k race.

Me thinks he was being factitious.

Alan

runner39 wrote:

Those workouts seem very difficult, coaches like Canova and Cabral state long hard intervals with little rest is why Ammerican distance runners are not getting any better.

Never said to do these types of workouts every week. Every workout is a piece of a puzzle...be it tempo runs, long runs, reps w/equal rest, reps w/less rest., etc.

Alan

runningart2012 wrote:

A little something I like to do is this: 10 miel warmup to get thhe legs a little tired, then 3K faster than 5K pace to build up the lactose levels, jog a lap but not to slow, then 2K all out. Do that once a week and your going to get in good 5K shape if your running you're miles the rest of the week.

Allen

That should read 20 mile warmup, biotch.

Alan

runner39 wrote:

I am maybe five secs under pace for the 1stk and right on pace at 3k then the last 2k I just can't hold the pace.

Then you're obviously trying to run a pace that is too fast for the first 3K. Duh.

if you are 5 seconds fast at the 1k how did that occur - were you 5 seconds fast in the first 400 meters and then leveled off at desired pace...

in a 5k that would kill me. i make sure I am slower than goal pace the first two minutes of any race just to be safe...

daniels said it best, the biggest mistake racers make is in the first minute of a race... couldn't agree more. have you seen the way people start races - ridiculous

good example: last night I did a 2 mile time trial with some people at the track. a couple of guys were aiming for 10:40, they ran their first 400 with me in 75 - what the hell sense did that make???

I have a good base but didn't do any 5k/10k pace workouts, I ran easy runs and two steady paced runs a week with some hills. I beginning to believe that my lack of multi pace training during the base phase has me unprepared for faster running.

You have the base and speed but need to work on your speed endurance. Even though you doubted runningart2004's advice, I believe he is on target.