Hey runners.
When I ran my 5000m PB my pace was not flat. Does it make much difference on final time?
lap splits:
71
73
72
72
74
76
80
80
78
82
78
76
31 (200)
finish time: 15:43
Do you think I could have run laps of 75 and then finish with 32 which makes 15:32?
Yes, you probably could have run about 75s.
Also the term is even. Flat refers to the terrain. I assume you weren't on a hilly track when you ran this?
I ran very similar splits all the way through a 5k but closed in 34, not 31 to finish with a 15:46. I wondered the same thing as you haha
In my best 5k, I started with 5:06 and ended with 4:53. I think negative splits are the way to go for most 5k runners. Even splits are good too, though.
Thanks for the replies. I meant even indeed, sorry English is not my first language.
For some reason I can start hard at 5k, but then my paces slows down and the last 400 oro so I can run really fast. (I ran a similar race to this)
What type of training should help? long intervals on 5k pace or slower than 5k pace? I think for my nest 5k I will really train to race even.
What if...? wrote:
For some reason I can start hard at 5k, but then my paces slows down and the last 400 oro so I can run really fast. (I ran a similar race to this)
Story of my life. Probably a combination of starting too fast and mental toughness. It's usually possible to pick it up that last 400 as you know you are close mentally, and if you aren't tough as nails it's easy to not get 100% out of yourself during that fade portion of a bad race so their ends up being a little left for that last 400.
What if...? wrote:
Thanks for the replies. I meant even indeed, sorry English is not my first language.
For some reason I can start hard at 5k, but then my paces slows down and the last 400 oro so I can run really fast. (I ran a similar race to this)
What type of training should help? long intervals on 5k pace or slower than 5k pace? I think for my nest 5k I will really train to race even.
What I've done to help me with a negative split mindset is always try to increase the pace after each interval. So yeah, you could start slower than 5k pace and steadily go faster each interval until you finish faster than 5k pace. If you do this often in workouts, it can teach you to do the same thing in a race.
Normally In training I run the last interval normally the fastest (but only slightly faster), but I think this doesn't solve the problem. I will try next race to run a negative split. I can just try because my next race is not my peak. I think I will start at 3:06/km and than hit a fast last lap.