What would be a good “tune-up race” for an upcoming 5K?

Should clarify...this would be 3-4 weeks out from goal race

Gearing up wrote:

The idea is to practice race pace in race conditions. I know you can do this in training but there are some fun local runs I’d like to mix in.

What would be better:

1- Run the first 1.5-2 miles of a fast 10K at 5K goal pace. Stay with the lead pack and then drop out.

2- Run the first 1.5-2 miles of a fast 5K at goal pace. Stay with the lead pack and then drop out.

3- Run a 5K at 10K pace and try to be as competitive as possible. Leave the watch at home. Run with those around me or if it’s slow and tactical, just go for the win.

Are you running goal pace or staying with the lead pack? Those are two entirely different strategies.

If the tuneup 5k is not too close to the goal race, why don't you just race it without a taper, and see what you can do on tired legs? I do this all the time when I have a key race; I run an unimportant 5k about 2 weeks before and just train through it, with the goal of the first race not being finish time, but rather getting that race feeling going, getting used to the feeling of competition, and shaking the race rust off.

Goal pace is 5:25

Hard to predict what the leaders will go out in.

Other question...

Is 1.5-2 miles the best place to drop out if running at goal pace?

being logical wrote:

If the tuneup 5k is not too close to the goal race, why don't you just race it without a taper, and see what you can do on tired legs? I do this all the time when I have a key race; I run an unimportant 5k about 2 weeks before and just train through it, with the goal of the first race not being finish time, but rather getting that race feeling going, getting used to the feeling of competition, and shaking the race rust off.

I don’t want to dig too deep into the well 4 weeks out. My body doesn’t recover as easily from an all-out effort. I will not be tapering as much either for this 5K. Up to now, I’ve been running mostly strength-type workouts and for the final 4 weeks I plan to go a bit more anaerobic in training with caution.

Racing a 10km would set you up better.

ukathleticscoach wrote:

Racing a 10km would set you up better.

Not disagreeing but why?

2400m run on the track. First third at 5k effort, 2nd third at about 3k effort, and see if you can close the last third at 1 mile race pace. It will be hard!!

If you execute correctly and listen to what your body will be trying to tell you, you will learn a lot in terms of the type of training you need to do over the next four weeks.

I do not like the idea of planning to drop out of races, for psychological reasons.

Also, most people need an under distance time trial and races shorter than a 5k are hard to find outside of scholastic settings.

You will also recover from this type of run quite quickly.