Should I go out very fast in xc races?

I think it all depends on the course. If the course does get narrow quickly then I would go out at a faster pace and get a good position. If the course stays fairly wide then I would go out more controlled. And of course if the course starts off going up a monster hill like some of the courses do where I live then I'd go conservatively.

Friendly stranger wrote:

I have heard the whole message about how you need to sprint for position and for the past 2 races I have ran conservatively, which have resulted in getting boxed in on narrow courses and running around people. Should I just go out faster than my pace? Ideally I could run an 18:30 5k right now, and last race I ran 19:15 but passed about 100+ of the 165 people in the race. Should I go out in, let's say, 5:40 and then run 6:10s and 6:20s? I have tried the easy out pace that's supposed to work and it doesn't.

Ideally you could run an 18:30 5K? How do you know this since you only ran 19:15? What were your mile splits?

You have to decide based upon the conditions of the course. If it is tough and hilly first mile a little controlled is better and build up. In general you should take first mile faster probably 6 minute pace, second mile 6:20 so third mile you can have the energy to still track people down. If you try to keep up 1st mike pace into second mile, you will have a ton of lactate and with guys passing you have even less drive. Keep a little something for the third to keep the motivation.

wrongo wrote:

Friendly stranger wrote:

I have heard the whole message about how you need to sprint for position and for the past 2 races I have ran conservatively, which have resulted in getting boxed in on narrow courses and running around people. Should I just go out faster than my pace? Ideally I could run an 18:30 5k right now, and last race I ran 19:15 but passed about 100+ of the 165 people in the race. Should I go out in, let's say, 5:40 and then run 6:10s and 6:20s? I have tried the easy out pace that's supposed to work and it doesn't.

Ideally you could run an 18:30 5K? How do you know this since you only ran 19:15? What were your mile splits?

My team and I did a 3 mile tempo at what was supposed to be 90% on the track, and I ran it in 17:07 and beat everyone else on my team, but I wasn't really pushing myself. I felt like I had more, but in a race I don't do as well. I run on the outside of a turn to avoid getting jostled, and just run past everybody who sprinted. I might run splits like 6:30, 6:25, 5:20 where I basically run the last mile very fast because everyone is split apart. I thought maybe I should run a 5:20 at the start and try to hang onto it. Over the summer, I did 50 mile weeks because I heard running was hard and I had my dad who ran in college and my coach to help me with workouts and they thought I could easily run 18:30. This was my 2nd race I have ever ran.