How To Run a 5K: Which strategy gives the best results?

Also, longer warmup (2m+) or shorter warmup (800m+strides?)

HowToRuna5K wrote:

Is there a formula?

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First you have to train for the 5k.

http://www.runnersworld.com/race-training/solving-5k-puzzle

Then longer warmup, 400 at 10k pace, strides.

As far as pacing goes, it depends on if you are running a random 5k or a season of 5ks. A random 5k should start to hurt at about 800m.

A season of 5ks should start off with a 10k if you are young or better at the 1500 than the 10k. Once you know what your rusty 10k pace is, you subtract 10 seconds per mile and that is the pace for your first mile of the next two 5ks. The first one you run the second mile 10 seconds faster than the first and then push from 800 out. The second 5k is no longer "training" and after a first mile in rusty 10k minus 10 seconds pace you race.

The basic formula in all distance events is: negative split. Shoot for a negative split. At the half way mark, gradually increase your pace, hopefully to the very end. If the course is hilly, take this into account, especially if there is a hill near the finish. If you identify someone who runs your pace, run with him/her...you can draft or share the load.

The formula is to try to run exactly a 5k in the least amount of time. Always works for me.