5k strategy? I know how to run a half marathon. I know how to run a marathon, heck I even know how to run a 50k. But how do you run a 5k?
Have you guessed my finish time? I’m sending the winner a small gift, don’t forget to predict my time here.
I registered for my first ever 5k and it’s happening in 3 days. I wanted to celebrate the end of Runner’s World #RWRunStreak (38 consecutive days) in style and thought what better way then to run a race. The problem is, I don’t know how to approach this distance. Do I sprint the entire time? Pace myself? Run slow and admire the atmosphere?
Here are some options I’ve considered:
- Run a bunch before — I typically get comfortable about 3 miles into a race. Sadly, by the time I get comfortable, the race will be over.
- Run a little before — I always see runners before a race doing some warm up laps. Never crossed my mind to do this. Should I? If so, how long?
- Don’t do anything before and simply admire my beautiful shoes.
- Take photos at the start, post to Instagram then get bumped by a runner behind me and break my phone. Wait, let’s not do that one.
As you can see, I have no idea how to approach this race, so I turn to you. Any advice would be greatly appreciated.
Haha! I HATE 5ks. Ok, I can’t really say that. I do hate running FAST, but I figured I should race a 5K. Which I did on New Years Eve morning, with the goal of breaking 25 min (just about 8 min flat pace). First mile was downhill in GGP, 7:17. Second mile, back UP the hill, 8:41! Like, a SLOW pace for me if I’m “trying”- it was laughable. Got back to sub-8 just to discover the course wasn’t clearly marked and I ran a 2.87 mile 5K. I was well on track to finish in the 24s, but I’ve never actually came around to doing it again.
Useful advice, I have not. Though one person once told me for a 5K to “Run until your eyes bleed – and then stay at that pace.” Try that on race day and let me know how it works. ;)
xo
Until my eyes bleed? Yikes, that sounds messy.
I don’t have too much experience with 5K’s. I like Court’s advice – run till your eyes bleed and stay at that pace. That sounds comfortable and doable. ;-)
tiptoes away after reading.
Im here for the comments ;-) gots no tips to add.
YET :)
Crazy as it may sound 5Ks are my favorite. My advice, so go have fun ;)
5k’s stress me out…they’re like a free-for-all! i recently ran a 5k through the lincoln tunnel heading into nyc then back around to the jersey-side. the second the gun went off it was complete and total chaos. i guess the trick is to not push too hard right at the start, let the not-so-experienced runners start dropping off around mile 1, so when the herd thins you can give it all you’ve got! good luck!!!
Lol such problems you have ;) but what a great way to end the Run Streak! Love it.
Running a little bit before to warm up and get in the mindset sounds like a good idea to me, if it usually takes 3 miles to get comfortable.
Definitely avoid breaking your phone.
I don’t really have any tips for you, but I’m interested to see what others say! I generally just run 5ks to have fun!
i think it’s interesting that you are asking this question given you are such a runner! oh the little things (or little races). i wouldn’t want to run beforehand just b/c then it’s not a 5k…it’s a >5k! i say go for speed!
Congratulations on completing the RW runstreak challenge – awesome!
I would recommend a warm up for sure. A super easy one, but get in a mile or two so that you can get your legs going.
Good Luck!!
DON’T do it like I do… which is basically flailing my arms around complaining about how much i hate running…which is my own fault because i don’t train and think I should be able to just put up miles…
My advice, do a warmup that includes 10-15 minutes of easy running. Use that time to adjust your shoes (are laces tight enough? loose enough?). Then run 4-6 50 yard sprints or 100-step strides.
Complete that routine 15 minutes (or so) before the race. That will get your muscles and cardiovascular system ready for the feeling of racing, but will leave you time to cool down before you have to start racing.
Good luck!!!!
Love this post!! I’m the same way as you… as soon as I get into a good rhythm the race is over!!
I suggest doing a nice warm up mile and then a few quick strides before the gun goes off. Then RUN like hell. Just go for it. It’s your first 5K. See how long your body get handle the speed, just don’t get to caught up in all the rush at the begginning. yOu’ll see SO many people die out before the 1 mile maark. Good luck!!
Run until your heart’s content =) 5k’s are fun because you can either do it for the fun of it in which case you can take pic at the end of all the runners panting into the finish line =) OR if you want to take it seriously, training prior is always a good idea. Running longer distances before race day will always help you run faster during the race. Also some speed training before would also be a plus. In this heat- I’m hoping for your sake it rained on the day you ran!
I wrote a whole series on training for a 5k. Here is the final post, which covers the last week and race day. http://livefromlaquinta.com/2012/05/15/a-fit-2012-lets-run-a-5k-week-12-race-week/ Scroll down to the bottom for race day tips (there are two sections, one for beginners, one a little farther down the page for those with more experience. I suggest to read both).
Thanks… there are some great tips there.
Forgot to say good luck and have fun in your race! That’s the most important thing.
I’m with some of the others…5K’s aren’t normally my thing. I’d say take the most enjoyable route. With you, it will be over in 10 minutes anway. :)
One foot in front of the other, yo. :-)
Yes to a warm up! Aim for about 2 miles, starting easy and then throwing in some strides at the end. Try to finish up right before the gun goes off so you are good and ready to hit it hard. then go out at about 85% to 90% effort and try to speed up as you go along. It has to hurt to be fast, but remember, the pain will be over quickly! Good luck!
I’m interested in reading the tips you get! :)
Good luck with your race!
5k are fun, but I find they are more sprintwise than endurance, so I think I actually like the longer, more endurance type races. (not a sprinter!)
Ummm…sadly I have no tips for you haha. But, I’m sure you’ll figure it out and do awesome!
My advice and personal racing mantra for everything 13.1 miles and under: Go as hard as you can for as long as you can. :)
Definitely do a warm up of at least 10 minutes & do some strides or pick ups.
It’s going to hurt no matter what but at least it won’t hurt for long.
I love 5km races! It’s long enough that if you go out way too fast, it’ll hurt a lot. I suggest breaking it up into km, instead of miles – take the first km fast but controlled, wind it up for the next 3km and then try and hold on for the final km!
I always do a massive warmup as well.
don’t think, just run. usually my strategy, and i haven’t died yet.
I say just go for it!! By the time you realize you are going too fast your race will be over! I actually tend to start out a little slower in the 1st mile and go all out in the next two, painful yes but worth it! Good luck!
Yes, warm up before hand, then go out a challenging but manageable pace, then pick it up the last mile..the hurt of a 5K is more intense but is over so much faster.. like ripping a band aid off..the faster the better. Knock em dead! Happy 4th
I wish I did 5K’s MORE. I love going all out for 20-25 minutes, then drinking beer for the rest of the day to reward myself for the effort ;)
Warm up? Yes. You should feel like you’re just starting to break a sweat, but not out of breath, at the start. Try 5-10 min. very easy running, then just a few pick-up sprints (over 50 yards, for example, start at a jog, then pick up to an 80% sprint by the middle, then slow down to the end).
You’ll go faster than you anticipate because you’ll get caught up in the moment as the gun goes off. So go with it and don’t think, just run!
I think you can run it however you want, depending on how important a good time is to you. I’m certainly not an expert, but I’ve run my share of 5Ks, so I can tell you what I’ve learned re: running 5Ks for time.
First, you can’t sprint. If you’re truly sprinting, you’ll be dead in a quarter mile. Yes, if you’re really racing, you’ll be running faster than you’re used to, but the first mile should feel comfortable. If you start getting uncomfortable as you approach the end of mile 2, you’re probably going about the right pace (if you’re racing for time).
Re: warming up, I *HAVE* to warm up with 2-3 miles of easy jogging when I race a 5K, because that’s about how long it takes me on any run to get the lead out & start feeling warm & quick. I also do some dynamic stretching (high knees, butt kicks, etc.) because I know from experience that if I don’t I am likely to strain / pull those muscles. I know a few people who can race short things cold and do well, but I am not one of them!
Hope that helps :)
This is FANTASTIC advice. Thank you.