My 5K PR I ran 5:05-5:05-5:05
Generally speaking negative splits are the way to go for 1500m and up.
My 5K PR I ran 5:05-5:05-5:05
Generally speaking negative splits are the way to go for 1500m and up.
One only has a limited ability to sprint in a race. So the last mile with a sprint finish will invariably be the fastest.
If the first mile is the fastest, you will never know how faster you could have run if you'd run a negative split with a sprint finish. Particularly for HS kids, the advice to make the last mile the fastest will be the best race. This takes fitness and mental fortitude, but physiologically the body will run fastest on a negative split.
put it to rest....... wrote:That's total bullsh!t. EVERY runner will run their fastest 5k and up race by going out slower and negative splitting. Most either don't have the patience or intelligence to do so. If you go out too fast EVERY time, then your fastest time will be set with a positive split but it will NEVER be the fastest time you were capable of that day
no
even-pace for 5k & 10k is likely best
If it was possible to run faster by positive splits, then you could extrapolate that out to where you could run a 10k at a faster pace than a 5k and we all know how RIDICULOUS that is
no
it is equally ridiculous that you coud imagine -ve splitting a 5k off 1st km of 3'00+ for a pb for a male elite
Kenenisa Bekele world record 5k splits
2:33.24
2:32.23
2:31.87
2:30.59
2:29.42
Don't confuse running the fastest with trying to win a race. Sometimes it is better for a runner to use tactics against other runners to try and gain an advantage.
no
you are clearly not aware of the circumstances at the time
kennster was not thought good enough to be in wr shape entering '04 by any serious fan even though it was olympic year
in '03, he only won bronze in wc & in 2 other 5k races he had epic contests :
https://www.youtube.com/watch?v=W80K0xSTikQhere, chebbi mistimed his sprint badly & faded after opening up big lead on last bend, with kennster just holding off sammy kipketer
however, next time, chebbi timed his sprint properly & hammered kennster despite being "shoved" out to lane 3 by the runt !!!
https://www.youtube.com/watch?v=rU9U2aB-T6Umy feeling which was commonly echoed on boards at the time was that kennster was likely in about 12'45 shape in '03
he certainly didn't look like any wr holder anytime soon over 5k, so in '04, it was likely hermens, his manager, took this on board & only organised 12'45 pace from the pacers in hengelo, as 12'45 looked a good target for kennster & obviously kennster seemed to agree as he didn't ask for 2'31 or 2'32 pace, targeting the wr
so, 2'33 opener in hengelo was totally expected as it was 12'45 pace
no one knew & that seems to include kennster / hermens until race was in it's finishing stages that he was in wr shape !
this is also an example of how even top athletes & their managers/team sometimes have absolutely no clue what top-end shape the athlete is in
kennster that day probably in 12'34+ shape if even-pace from gun not the 12'45 thought beforehand
huhwhat wrote:
Is this true? Is this a known fact or is the crap?
Your best race is NEVER one where your first mile is your fastest. NEVER!
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=7747637&page=1#ixzz4MgHgF9gB
In my case, yes. Ran the SOCAL XC champs (10K) one year, went out the first mile in 4:28, all downhill (not literally) from there. It was brutal the last 5.2 miles. And I was in the back of the pack at mile one.
People that go out slow are ignorant of energy systems. You can't get moving aerobically until your muscles reach a low pH from working anaerobically. When you go out faster, you hit that low pH sooner and can level off at your long-term peak pace sooner. If you wait to hit that pH you are just wasting time.
As a race progresses, you will fatigue. It is less efficient to try to hit peak pace when you are fatigued then when you're fresh.
Xc is absolutely an exception. XC is a war of attrition. In a world championship style race everyone goes out hard and hopes to hang on. The first 400 is often the fastest split.