Why do 17min 5k people do shakeout runs at 7:00 pace?

Guilty. My entire pace range span is tiny - I just never learned to run slow (and I'm not particularly fast).

5.20 - 10 mile pace

5.40 - marathon pace

6.20-6.45 - pace of 90% of my training

7.00-7.20 - the slowest I ever run

straw man? wrote:

Who are these guys? Is this really happening?

Everywhere on Instagram.

Lol 7 minute pace isn't fast at all. Not sure how running 90~ seconds a mile slower than 17 min 5k race pace is gonna affect anything. Unless you're a lazy hobby jogger, that is.

Bonkers wrote:

warmup wrote:

dude. Wake up a little earlier and do a proper warmup. .5 miles is useless, you are warming up the first miles of your race.

I read this as he's doing his shakeout, then going to the race and running a proper warmup. They're 2 different things.

Really? The race starts at 7 and he's running half a mile before he goes to the race and then warming up?

I hope he's not traveling far to the race.

The difference is lactate generation. You want to do as little as possible, so that the legs stay FRESHER. That's why kenyans and ethiopians hobby jog their shakeout runs a day before a big marathon race, at around 8-9min pace.Easy, easy running on grass. Some may speed up, but not many, and not often.

Her is proof of it. Elite africans doing slow shakeout runs before the london marathon:

https://www.youtube.com/watch?v=TZL0E9mXQzM

interesting....my best road 5k and half marathon had a 5 mile shakeout the day before with 8 rather hard 100m strides. I always feels sleepy on shakeout day so the strides wake me up and get the system ready. if you can't recover from that you probably aren't ready. some guys (14:20's dudes) do 4-3-2-1 min where the last few are run at mile-3k pace before a 5k raceshake out is usually 3 miles for a marathon and 4-5 mi for another distance. 2 days before no runningyou guys really only do 2 miles?p.s. Haha, a 17 flat min 5k runner's marathon pace is not 7:00. it's faster. also, don't use the word retarded. inappropriate AND makes us all sure you are less than 21 years old

Shakeout ma a$$ wrote:

Isn't the purpose of a shakeout run just to get the blood flowing? These guys are in some cases running their shakeout runs pretty close to their MP pace (ie marathon race pace). Just seems retarded to run that fast and label it a shakeout run

scorpion_runner wrote:

Yeah, that's insane. A shakeout run should be run at easy pace, period. I usually do a 2 mile shakeout run and some strides a day before every race. It does not matter what distance it is.

The objective is to shake the nervousness out of the muscles, but the legs must stay fresh. I would never do anything faster than 7:30, and I would try to keep between 7:30 - 8:00.

This sounds about right. I'm a 17:05 guy (aaaaargh) and if I just go jog lightly my natural pace would be around 7:30, up to 7:45-8:00 if I'm really sore from a workout. Quicker means I'm pushing a little bit, which does happen when you're keyed up for a race and 7-anything feels slooooow.

So I might progress down to 7:00 or a bit quicker in an easy run or shakeout. It's not that quick at all for someone with 5k pace 5:25 per mile!

Correct!

derper wrote:

Do you really think that a 17 minute 5Ker is going to negatively affect his race by running 2-3 miles at 7:00 pace the day before?

Yes, I think so, albeit slightly. A couple 7m miles for a 17 minute 5Ker is probably not a big deal, but why do anything that even resembles training. I've watched some of the best Africans in the world basically jog a few miles, do strides and some light stretching and pretty much socializing the whole time. I've watched some really fast Africans do the slowest jog you can imagine.

powerful heelstriker wrote:

mrtalent wrote:

Yes because it would be better to run slightly more miles at a less intense pace. 7:00 pace is a little fast for an "easy" run and I'm a 16:40 5K runner. Usually I do 5 the day before at 7:40-8:00 pace and the morning of the race I do a 2 mile shakeout. The pace of the shakeout is from 8:00-8:20 pace, very slow and relaxed.

You would have to actually try the faster pace shakeout and run slower than you already are to "prove" that.

It's also pretty funny that your form and forefoot running obsession has yielded such a mediocre 5k.

I'm 17 years old, I have a past of injury and improper training, and I am not necessarily talented. Give me a break. I wouldn't call it a forefoot running obsession, I would call it a desire to be the best runner I can be and help others do the same. And maybe a little bit of perfectionism. Anyone who refutes that running naturally is not better or necessary just hasn't tried it or or allowed themselves to adapt to it.

And why run a shakeout at a faster pace? It's called a shakeout because it "shakes out" the nervousness and gets the blood flowing. No aerobic benefit is needed from it, the purpose is to just get the legs moving. So I guess it isn't wrong to run it at a moderate pace, but it isn't necessary to risk any leg fatigue. Especially if you are training through a race.

TrackCoach wrote:

derper wrote:

Do you really think that a 17 minute 5Ker is going to negatively affect his race by running 2-3 miles at 7:00 pace the day before?

Yes, I think so, albeit slightly. A couple 7m miles for a 17 minute 5Ker is probably not a big deal, but why do anything that even resembles training. I've watched some of the best Africans in the world basically jog a few miles, do strides and some light stretching and pretty much socializing the whole time. I've watched some really fast Africans do the slowest jog you can imagine.

There you go! Even the East Africans do runs at 9:00+ per mile pace.

800 dude wrote:

A 17 minute 5k runner should have a 6:10 marathon pace. 7 minute pace is very easy for most 17 minute guys. There are only two exceptions I can think of: young, undertrained speedsters, or runners who are still fatigued or beat-up from prior training (which shouldn't be the case right before a race when you would do a shakeout).

I just did 17:04 and im aiming for 6:30 or so for my upcoming marathon. 6:10 seems unrealistic for a 17:00 runner

Jimmy21 wrote:

I just did 17:04 and im aiming for 6:30 or so for my upcoming marathon. 6:10 seems unrealistic for a 17:00 runner

That's an aerobically equivalent pace. Most people are undertrained, so they run comparatively worse as they move up in distance, but if you're well trained, then 6:10 is a very realistic marathon pace for a 17 minute 5k runner. I know many who have done it.

Heck, I ran 5:49 pace for the marathon during the same season that I ran several 5ks slower than 17 minutes. Granted, my very old 5k pr is 2 minutes faster than that, but I'm sure that some random local road racer would've just called me a 17-minute guy--that is what I ran, after all.

Wait until you have a little more experience before dishing out advice, kid.

those guys are running in the 7's if not faster.you're just used to them running 4:40-50'smy wife took a video of me running a 15:50 5k and I couldn't believe how slow I looked, despite travelling at 12 mph. maybe it's because i have a long stride, but even watching meet coverage of an ncaa XC meet looks slowwatch a video of yourself running 6:00 pace. IT. LOOKS. REALLY. SLOW.

scorpion_runner wrote:

The difference is lactate generation. You want to do as little as possible, so that the legs stay FRESHER. That's why kenyans and ethiopians hobby jog their shakeout runs a day before a big marathon race, at around 8-9min pace.Easy, easy running on grass. Some may speed up, but not many, and not often.

Her is proof of it. Elite africans doing slow shakeout runs before the london marathon:

https://www.youtube.com/watch?v=TZL0E9mXQzM

17 years old? All right, let me tell you something, each runner is different, that's a fact. What works for some doesn't work for others. My personal best times: 30:24 for the 10k; 1h10:50 for the half back when I was young. Little secret: i NEVER did any such thing as a shakeout run in my life. Why? A guy I kne back then got injured the day before an important race by stepping in a pot hole while running on grass. So, me being the usual superstitious guy, decides not to do anything a day before a major race other than a brisk walk or throw a few kicks in the air. Go figure!

17L00 is 5:27, or that's the conversion I used to use. 7:00 is a bit quick for anything other than a long run or part of a tempo/workout.

before a race jog how you feel w/o taxing the system and drink two cups of coffee. I probably ran around 7:45-8:00 on shakeouts, when I wS running that paceeeeeeeeeeeeeeee. Some of that is being a shortere runner.

-Ked

Johnny Bushwood wrote:

800 dude wrote:

A 17 minute 5k runner should have a 6:10 marathon pace. 7 minute pace is very easy for most 17 minute guys. There are only two exceptions I can think of: young, undertrained speedsters, or runners who are still fatigued or beat-up from prior training (which shouldn't be the case right before a race when you would do a shakeout).

This was my thought as well. Any 17 minute guy who is only able to hold 7:00 pace for a marathon is doing things very wrong. How they run a 2 mile shakeout run is seriously the least of their problems.

^This

Shakeout ma a$$ wrote:These guys are in some cases running their shakeout runs pretty close to their MP pace (ie marathon race pace).

Maybe they're trying to get to the ATM machine(ie automatic teller machine).