Is there a proper way to pace for this? I understand 5:36 miles consistently would get me there, but it never goes that way. What should i come in at my 3 mile split to know that I'm on track? Should I negative split each mile or start out faster and try to hold on? Turkey trot tomorrow and I'm looking to meet my goal.
PR's
Half marathon - 1:20 - 3 months ago
5k - 17:22 - 1 month ago (first mile 4:50, whoops)
averaging 40 mpw.
Can i meet my goal?
start off easy and drop it down... You can get away with running a 28 5 mile after starting at 5:45. It will feel super slow but it'll be easy to pick up speed off of that pace.
Thats a good plan, I just hope that my legs are having a good day and that 5:45 does feel easy. Have you had experience doing this?
Lipitup wrote:
Is there a proper way to pace for this? I understand 5:36 miles consistently would get me there, but it never goes that way. What should i come in at my 3 mile split to know that I'm on track? Should I negative split each mile or start out faster and try to hold on? Turkey trot tomorrow and I'm looking to meet my goal.
PR's
Half marathon - 1:20 - 3 months ago
5k - 17:22 - 1 month ago (first mile 4:50, whoops)
averaging 40 mpw.
Can i meet my goal?
nonagonnahappen
How certain are you? Could I hear your reasoning explaining how you came to this decision? A constructive criticism would be more useful. I do appreciate the recognition nonetheless.
Lipitup wrote:
How certain are you? Could I hear your reasoning explaining how you came to this decision? A constructive criticism would be more useful. I do appreciate the recognition nonetheless.
dude, your 5k pr is 5:36 per mile. don't try to church it up with 'oh, but i went out in 4:50'. now, you're asking how you should approach running 8k at 5:36 / 1600 pace? just be honest with yourself.
what kind of workouts have you been doing?
28 minutes may be a bit optimistic however not impossible. Runworks estimates a 28:30 based off both of your races. However it also depends on what your training was like since your other races. Also the weather might be colder this time around which should help. I would recommend actually going out more like 525 or 530 but I would run more by feel. Good luck. Make 28 your stretch goal and 28:30 your main goal.
Good luck. Keep us in the loop.
5:45
5:40
5:32
5:32
5:31
Make it go that way
Most likely you could run 28:00 for 5 miles on a track with a 25:00 guy pacing you and a perfectly flat course.
Mistaking 4:50 as reasonable suggests that even if you are in shape to do it you won't on any given day pacing yourself.
OP needs to find a couple runners who are shooting for 30 minutes and run the first mile with them. Since they will go way too fast in 5:45, this will put OP right on target!!
I looked back at my splits when I ran 28:10 and my splits were
5:43 flat with small up near end
5:54 gradual up
5:31 gradual down
5:32 gradual down first half then flat
5:30 flat
My 5k pr was 17:13.
A few weeks later I ran a 10k that was pretty flat
5:50
5:58
5:42
5:39
5:33
5:30
1:12
35:24
to anyone who cares, to keep you in the loop. I ran a 29 flat. So i need to bring up my excuse of going out on the biggest bar night of the year and staying up til 2:30 drinking. I dont think I was ready for that anyway, soon.
Dude, That's no excuse. I ran a 16:15 5k hungover when I was in High school. I did get to sleep before 2:30 am though.
What were your splits?
29:30 on a 5.02 mile course that you just measured on map myrun is not 29 flat.
Good job; still a pretty solid performance and still in line with your other recent race times. Happy Thanksgiving.
If it "never goes that way," you're probably setting goals that aren't realistic. My splits for my 8K PR (25:30, ~5:08 pace) were 5:09, 5:13, 5:10, 5:07, and 4:52 (the splits were full miles, so last one was shorter than a mile and very slightly downhill, so it's probably equivalent to ~5:06 if it were as flat as the other miles). Pretty much all of my PRs have been even splits (except for the half-marathon, because of hills on the course), because I knew what to expect coming into the race and I set goals that were consistent with my training and previous races.
If you set a goal and you don't achieve it, don't blame it on how you ran the race or anything else (drinking the night before, etc). Even if there's some truth to that blame, the biggest factor in play here is your fitness; a night of drinking and/or poor pacing will get you to 28:15-28:20 if you're in 28 minute shape, not 29 minutes. Accept where you are and base your expectations of what your training suggests is possible, not what you'd like to be possible.