I always get carried away in 5 mile races. Going out at sub 25 pace which is way too fast for me. My 5k pr set a couple of days ago is 15.45 and I have a 10k best of 33.10 which was set last year( I have not run a 10k this year)my pr for 5k last year was 16.03. I always find a 5 mile difficult to pace.
What should my strategy be in a 4 or 5 mile race be and how should I pace it for optimum performance.
Start slower.
What pace?
Waterworks wrote:
What pace?
Rough guess would be 5k + 10 sec per mile. In other words, just subtly faster than 10k effort.
10k pace - 2.324213243 seconds
First 2 miles at tempo effort and then try to set your 5k pr the last 3 miles.
16 5k is around 26:30 5 mile
5:30
5:20
5:15
5:15
5:10
For 26
5:25
5:15
5:10
5:10
5:00
just my observation from afar wrote:
First 2 miles at tempo effort and then try to set your 5k pr the last 3 miles.
16 5k is around 26:30 5 mile
5:30
5:20
5:15
5:15
5:10
For 26
5:25
5:15
5:10
5:10
5:00
I should be looking at 26ish so? That pacing idea looks very doable.
Waterworks wrote:
What pace?
Slower than your 5k pace, but faster than your 10k pace.
just my observation from afar wrote:
First 2 miles at tempo effort and then try to set your 5k pr the last 3 miles.
16 5k is around 26:30 5 mile
5:30
5:20
5:15
5:15
5:10
For 26
5:25
5:15
5:10
5:10
5:00
Horrible strategy. Even pacing, or (very) slight positive splitting is best if you're time trialing. Negative splits means acceleration, which wastes energy.
Chaim Goldstein wrote:
Horrible strategy. slight positive splitting is best
If you could run faster positive splitting, then it would be possible to run a longer distance at a faster pace than a shorter distance.
I think we can all agree that is IMPOSSIBLE. (for races longer than one mile)
Waterworks wrote:
I should be looking at 26ish so? That pacing idea looks very doable.
And yet I bet you will fail to do it.
The best way is to try different pacing strategies and that will tell you what the best pace is to run the fastest.
I generally negative split most of my races but there is always that chance you are leaving a few seconds in the first mile or two. That's why I will go a little harder effort every few races to see if I can hold pace. If I can't then I can easily figure out what pace is optimal for my fastest time.
For the OP, it is obvious he is starting too fast. Until he runs a race and starts slower, he will have no comparison to make that will indicate the best pace he should start to run the fastest time.
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