I am running the first 5k race of the season today and am wondering what a good goal pace to shoot for would be. I ran a workout 12 days ago 12x400 (on grass) in 77s with 1min rest and a 24 min fartlek workout alternating 1min sprint/2min jog, crossing 5k in 19:30 a week ago, and have done 60-65 miles the last two weeks. So I'm not resting any for this race, I ran 13 and 8 the past two days. My PR from last year is only 17:10.
Thanks for the help.
bump
Wherever they establish the finish line. Aim there.
How to win a 5k
step 1: show up
2: start the race at a decent clip...so you are about 10th
3: starting at the 3 miles to go, look to the person in front of you and catch up to him in about a third of a mile
4: repeat step three and you should be catching the lead runner as you reach the finish, sprint it out to win
Actually the race is pretty much a time trial for me, so what is a good time to shoot for?
If I were you I would tempo, run it in about 18:00. Record how you felt, etc.
I would, but my coach wants a race effort to see what kind of shape we are in. Any ideas of what I could run given the circumstances?
Dude just run the damn race.
You are going to run a 1722, its hot, your tired, and its early in the season...you will be a minute faster by the end of the year if you keep working.
highschoolrun wrote:
I am running the first 5k race of the season today and am wondering what a good goal pace to shoot for would be. I ran a workout 12 days ago 12x400 (on grass) in 77s with 1min rest and a 24 min fartlek workout alternating 1min sprint/2min jog, crossing 5k in 19:30 a week ago, and have done 60-65 miles the last two weeks. So I'm not resting any for this race, I ran 13 and 8 the past two days. My PR from last year is only 17:10.
Thanks for the help.
Don't focus on pace- just effort. Your coach wants a race effort, so give it to him. You sound like you know what 5k effort feels like, so run it, pick it up a bit near the end, and whatever you get is what you get. You're not tapering for obvious reasons, so figure that you'll get faster throughout the season. This isn't the time to PR, so as long as your time isn't a total disaster, don't worry about it.