I don't fall apart completely in a 5K, but I've never run an even split or negative split PR at that distance. Sure, I could run 5:30's even, but that would only get me 17:05.
I ran my current 5K PR of 16:20 by going out in 5:00 flat.
So I'm thinking is going out in like 4:50-4:55 would help bring my time down slightly.
BTW, I'm a 4:36 miler.
5:08 + 5:08 + 5:08 + 31 = 15:55
You're welcome.
Going out any faster than you do would be very stupid.
Learn a little mental discipline and run controlled. No one says you have to go perfectly even. IF you went out in 5:02-5:05, that'd be about perfect, I think
You actually touch on an issue I am very interested in. I don't mean to derail the topic, but I am absolutely terrible at trying to run negative or even splits. All my PBs have been set by going out at a much faster pace than the rest of the run, but I realize that my third quarter of the race is always my slowest. You say I may need more mental discipline.. any tips or other suggestions?
The go out strong, then kick hard in the end strategy has worked OK for my thus far... but then again, it only gets me so far. I'd be much happier if I could pace myself...
4:50 would be way to fast. You are going to get faster by running the 2nd and 3rd mile faster. In a track race with some one giving out splits, running even splits is not hard. If you are still struggle with pace, do a couple of workouts where you count strides. Go out and run 76-77s for as long as possible should get you a nice PR.
to break 16 wrote:
I don't fall apart completely in a 5K, but I've never run an even split or negative split PR at that distance. Sure, I could run 5:30's even, but that would only get me 17:05.
I ran my current 5K PR of 16:20 by going out in 5:00 flat.
So I'm thinking is going out in like 4:50-4:55 would help bring my time down slightly.
BTW, I'm a 4:36 miler.
Wannaberunner wrote:
You actually touch on an issue I am very interested in. I don't mean to derail the topic, but I am absolutely terrible at trying to run negative or even splits.
it is my opinion negative splits only work for distances above 10k, and, depend entirely upon the terrain of the race course. Track is a different story all together. If you're going out too fast and dying in track, that's your own fault.
My 5k pr is 16:21. I had a 5:17 first mile. Seeing a guy that slowed down so much after dying makes me kick even harder at the end.
5:12, 5:09, 5:05, :32
Go out in 5:08. 77's.
Run your second mile in 5:08. 77's. Puts you at 10:16 at the 3200.
If you run another 5:08, you're at 15:24 with 200m to go.
:35 for your last 200 shouldn't be too hard if you're in shape.
Learn how to feel 77's. Then put a string of them together on race day.
Wannaberunner wrote:
I realize that my third quarter of the race is always my slowest. You say I may need more mental discipline.. any tips or other suggestions?
Practice running negative splits.
That's basically it, period.
For example if your 5k is 15 flat, run 3k time trials with splits of 3:10, 3:00, and then push in the 3rd 1k to the finish. You can run these a couple of times in a week as race preparation.
These also work for 10k's.
In my opinion, it depends on the runner if slightly negative or slightly positive splits will produce the best results. And I think the better your lactate threshold is, or the ability to handle the acidity of using the anaerobic energy system, the more slightly positive splits produce better results.
Many records have been broken running slightly positive splits, but that seems to only work for very seasoned and well trained runners.
If your "lactate threshold" is not at a very high level, you will simply become too weak by the middle of the race to maintain a decent pace to produce an optimal result.
First mile 5% faster than goal pace (Fast but comfortable)
Second mile = goal pace (Starting to hurt)
Third mile 5% slower than goal pace (Hang in there)
last bit = whatever you can find... (Find something)
Hardest bit is making an honest assessment of what sort of shape you are in...
good thread, folks. I appreciate the info.
IMO, it depends wrote:
it depends on the runner if slightly negative or slightly positive splits will produce the best results.
Slightly negative splits always work best for me, because of the drive at the end, though at best pacing that works out even pace.
For example, I hammered two 3k time trials in the above manner one week, and then raced a 10k on the weekend, hard even pace all the way, which turned out as fast as the time trials. I was knackered at the end of it but recovered quickly.
I always like running even pace, hard all the way because kickers can't hang on that way, and if they do you can still outkick them anyway because it comes down to guts at the end, and the one with the most guts is the one who is used to hard pace and likes it.
Try experimenting with a longer and slower warmup with a few windsprints thrown in. I like to do about a 30 mins. warmup for a 5K which just involves really slow running, just above walking, and includes a few 30-50 yd. sprints. Get to the starting line ready to go at top speed. The shorter the race, the longer the warmup should be. I dont do any warmup for a marathon.