The best racing strategies for the 5k?

your first mile should be a bit faster than goal pace

Second mile should be a bit slower

Third mile at or faster than goal pace

That's how I ran my 5k pr of 59:59

What I've found out works best is to sit on the leaders shoulders while the pack is doing a hobby jogging pace. Now this is where your training gets you the win as instead of training for a 5K like a chump you have to train like a 800-1500 runner as the front runner breed is dead. As a result of this in the last 400 meters you throw in your devestating kick as you're fresh because the first 4600M was just the warmup.

Now this part is even more important than the race as it's obvious that you're going to take the win with the strategy I mentioned. What you're going to do is as you're breaking the tape you're going to make a M shape with your arms having your finger tips touch the top of your head.

So just be better than everyone else? This is your advice?

great advice wrote:

So just be better than everyone else? This is your advice?

You only have to be better in the last 400. You make them slow down the race to a snails race and then unleash your pure hate kick.

I'm here to give you the first piece of real advice :)

For cross country, there is no one formula for pace. You must go by effort. In track, you know that the entire way there is no difference of terrain, so holding close to even splits is the best for most races. In cross, you have to study each course and come up with a game plan for the race.

Let's say you can run 18:45, which is 6:00 per mile. I will give an example of a course that I run on often. The first mile is perfectly flat, with a couple of sharp turns and a long, straight gravel section. The second is gradually uphill, with some switchbacks at the end. The third mile is flat with some looping turns. The final 200m is straight.

I would run the first mile slightly faster than pace, about 5:55-6:00. This is to get into a rhythm and because the flat ground makes this possible. The second mile, having more hills and turns, should be a bit slower, about 6:10-6:15. the third mile should be about 5:50-5:55, because it is flat and you should be exerting yourself the most here. The final straight is whatever you have. They key here is even effort, not even pace[/]. Obviously it'll feel harder as the race goes on, but your stride length and power should remain constant, and maybe speed up slightly throughout.

That is all for running a fast time. In a championship, the key is to not let the leaders get too far ahead. In track, you can run your own race a bit better and hunt people down. In cross, it's like a marathon - you run as a pack and people drop back one by one when they can't handle the pace. You should stay towards the back of the leading group for the first 2 miles, not letting the leaders run away from you, and then you should move to the front on the last mile and draft off of the leaders. Then, with about 400-600m left you start a burner and leave them behind, and give it everything at 200m left.

gobble gobble, m'fer!

needs to be shouted at the gun and just in front of the chute. eye contact critical

mustache ride wrote:

gobble gobble, m'fer!

needs to be shouted at the gun and just in front of the chute. eye contact critical

I don't think OP ever brought up your sorry 20 minute 5K turkey trot

Run real fast and don't slow down.

Best. Advice. Ever. wrote:

Run real fast and don't slow down.

That's an awful way to do it. Hobby jog on the leaders shoulder for 4600M in a "tactical race" then off pure hate you will leave #2 far behind

I actually laughed, good work haha (:

This sounds great, I like the part that sounds similar to a progression run? I have been working on that lately and ran my fastest 8 mile loop on this hilly course near me. Thank you.

Strategy...

Get to the front, stay in the front.

Most cross country courses make coming off the pace and passing much more difficult than in track.

Don't be an idiot in the first half

Don't be a wimp in the second half

Good luck