Just wanted people's opinions on racing tactics. Is it better to go out fast and try to hold the pace or is it easier/better to progress and run negative splits. I am 8:50 3k/ 15:30 5k guy. I've typically always gone out in a 5k around 4:50. I end up running at close to 5 min pace. For 8k, Id go out around 5 flat, but Id find myself struggling towards the end. Would I improve if I worked myself into the race and negative split?
I've always run under the assumption that the ideal pace is either perfectly even or a slightly negative split to account for a finishing kick basically.
I say negative splitting. I always went out hard in the 5k, kept it up through two miles, then ran a slow third mile. Recently, while running a road race, I went out pretty slow and found myself just absolutely hammering the last 1 - 1 1/2 miles and ran a big PR. So just try going out a little slower than normal a few times - can't hurt.
Here are the splits from my last three 5ks, to give you an idea of what I'm talking about:
1: (road race) 5:00 (but straight up hill, probably equivalent effort to 4:35-4:40), 4:55 (back down the hill) (9:55), 5:30 (pancake flat mostly and about 200 meters uphill) (15:59)
2: (track) 4:46 (ran 68 for lap two to pass a bunch of people), 4:53 (9:39), 5:12 (15:24)
3: (road again, but so flat that it might as well have been a track) 4:58, 4:51 (9:57), 4:41 (14:58). Felt a lot better than the other two too.
In say a 5K race I will take the first 2 kms hard. The 3rd and 4th km will be slower and very painful, the 'holding on' kilometres. They'll drag. Then a finishing kick for the last km. I don't negative split and I do well.
Thank you so much for the input. Wise Guy, that really gives me some confidence to try a new racing tactic. Thats a very impressive last mile. I think that's the hardest part, is getting yourself to actually do it in a race and not fear failing. I'd really like to get 14:50 by the end of outdoor. Hopefully a change in race tactic can help me achieve this. I do progressions in tempos and it feels so good. For instance, Ill do a 6 mile tempo starting at 5:45 and finishing around 5:20-5:15. For some reason, I feel as if I have to get out fast in a race. It's kinda sad when you can PR for an 8k in a 6 mile tempo just by progressing. Once again, thank you Wise Guy!
For what it's worth I pulled up my splits for when I ran 14:46 on the track. 4'44, 4'44 (9'28), 4'48 (14'17), 29" (14'46). Main thing I would say is to not go out over your head.
Thanks a lot for the splits. So I just finished a 6 mile tempo a bit ago. I went 32:52. Splits were 535-528-527-523-529-531. I went out a little too fast, as I was hoping to progress I bit more. I wanted to start at 5:45-5:40 and finish about 5:15. I also had a workout tues, 1x1000m at 3:00min, 15x400m at 70-72s with 100m jog rest then 1x1000m at 2:55. The first week in Jan I ran 8:52 in 3k then 15:38 in 5K two weeks ago, but was just getting over a cold and antibiotic. Based on this workout and those times, what do you think is possible for a 5k at conference in two weeks? Id like to get 15:10-15:15??
Supposedly, in the 10k, a slight positive split is physiologically ideal due to body heat accumulation causing a rise in %VO2 max. Hard to do, though.
Geb's 10k WR was even 5ks, but keep in mind that before the last lap, it was probably a positive split (I don't have the splits in front of me). Bekele's is a very slight negative split (less than 2 seconds over the second 5k).
Komen's 3k record is a positive split, and to my mind is one of the most impressive records.
5k's have been negative splits.
Almost all world records are pretty damn close to even, though.
Negative splits are much better for me, running as even as possible then driving to the finish. I'd rather speed up through the distance than slow down.
My PR's with negative splits include the 800, 1500, mile, 2 mile, 3 mile, 5000m, 10000m, one hour on track, and marathon.
The 400 is about the only event where my PR was a positive split, probably because I usually ran the first 200 way too fast. I did run the 400m dead even a couple of times, and came close to my best time, so I think it was possible for that event too.
Just because youre a p*ssy and can't handle going out a little fast doesnt mean its the best way.
Wise Guy wrote:
I say negative splitting. I always went out hard in the 5k, kept it up through two miles, then ran a slow third mile. Recently, while running a road race, I went out pretty slow and found myself just absolutely hammering the last 1 - 1 1/2 miles and ran a big PR. So just try going out a little slower than normal a few times - can't hurt.
Here are the splits from my last three 5ks, to give you an idea of what I'm talking about:
1: (road race) 5:00 (but straight up hill, probably equivalent effort to 4:35-4:40), 4:55 (back down the hill) (9:55), 5:30 (pancake flat mostly and about 200 meters uphill) (15:59)
2: (track) 4:46 (ran 68 for lap two to pass a bunch of people), 4:53 (9:39), 5:12 (15:24)
3: (road again, but so flat that it might as well have been a track) 4:58, 4:51 (9:57), 4:41 (14:58). Felt a lot better than the other two too.