Goal of sub 20 5k (Read 13664 times)

So I guess the real way to run is “even effort” not necessarily “even pace”. Have all of your PRs been on relatively flat courses? My current PR was on our flattest course and I ran the most even splits I have ever run on it. However, my 2nd, 3rd, and 4th fastest times were on mildy hilly courses that did have a few steep hills in them. My splits were all over the place in every one of those races.

Most of my PR's were on relatively flat courses or tracks (that's what happens when you live in mid Michigan), so in that case, even effort = even splits. My point is that if there is a huge disparity in your splits with the first one being too fast, you're not racing optimally. A good example was a 5k road race I ran spring of my sophomore year (after track season). I was trying like hell to break 17 (which would need 5:28/mi). I ran the first mile in 5:04, then proceeded to average 5:43 the rest of the way to run 17:07. Had I run that first mile in 5:20~5:25, I have little doubt that I would have run a faster overall time and broken 17.

I have noticed that in high school races where the courses are flat that all area runners will run the 1st mile faster by 15-20 seconds. It is only until you get to the top 4-5 runners of each class where you will see mile splits that are dead nuts. The 3rd mile is often a few seconds faster than the opening 2 miles for the best runners. So it appears the goal is to run even splits but even the very good runners do not have the pacing sense to be able to accomplish this (It is only the elite that seem to do this consistently). So for the vast majority of runners it probably is a good idea to try to get off to a good start on mile one. The reason could be that this brings you into a pack of faster runners and you are able to hold onto their pace. Or the reason could be that your fast split times give you more motivation to keep running hard. By running a slower 1st mile you fall back more positions in the race....and are subsequently pushed back further on the course by every extra runner who is ahead of you whether they are running single file or 2 abreast. It takes time and energy to get around all these runners. I like to run my mile splits as even as I can but going out faster in mile one usually results in better finishing times yet tends to hurt more throughout the race. I am going camping for a few days so won't be posting for awhile but will be training.

my current PR for 5k is 18:57, I am now back to MAF training, and am up to over 60mpw, I dont know how this will translate in my next 5k, will have to see. I dont know if I ought to keep continuing adding mileage, is it going to benefit me? I think where I am at the moment is a lot really. How do you guys feel?

my current PR for 5k is 18:57, I am now back to MAF training, and am up to over 60mpw, I dont know how this will translate in my next 5k, will have to see. I dont know if I ought to keep continuing adding mileage, is it going to benefit me? I think where I am at the moment is a lot really. How do you guys feel?

My prior 40 and 35 mpw average months have served me well for my races thus far. Based building at 60mpw seems high to me but I guess it all depends on your goals. I'm currently on week 2 of Pfitz 18/70 for the Chicago marathon on Oct 12th. Getting in 50 to 60 miles a week is doable for me as I'm currently not that busy at work. Averaging over 60 mpw will be tough.

I like to run my mile splits as even as I can but going out faster in mile one usually results in better finishing times yet tends to hurt more throughout the race.

I PR'ed with a faster 1st mile on Saturday - the 3rd mile hurt like hell but I was tired before hand so it was to be expected. My prior PR (6 secs slower) had even splits but I was well rested. It still hurt... So, no matter what, it'll hurt. You have to accept the pain and run through it, trusting your abilities. Aiming to race a 5k with minimal discomfort is not racing to your abilities. It's jogging.

The real trick for me in that race would have been to rest before hand so I could maintain the pace I had in mile 2. However, I'm pretty sure that if the course had been flat, rather than uphill early in the last mile, I'd have run much faster.

I've been reading this thread for a couple months now, hoping to find some inspiration for my own goals. Back in 2004, I ran a 21:59 5k, which is my PR. I spent a couple of years not really running 5ks, but now I've been trying to break that PR for the last two years. Last summer I ran three 5ks in the 22 minute range, with the fastest time at 22:26. I'm getting closer this year. A month ago I ran 22:21, and last Saturday I ran 22:11. Last Saturday's 5k was pretty disappointing. I ran the first mile in 7:04, and the second mile in 7:00, and the third mile just wasn't there for me. I was hurting, but I thought I was keeping pace. I just didn't realize that I was fading, and by the time I realized, it was too late to make up the time. Now I have to wait a bit before running another 5k, as most of the ones around here in the next few weeks are pretty hilly, and I want to find a fast course. I feel like my training is there, but I didn't have it mentally this past weekend. Last night I did 6x800, with each 800 right around 3:22. Anyway, after the 22:11, I know that I have a sub 22 5k in me. I just wanted to say hi.

I wouldn't worry about one disappointing race. I had a crappy 5k in mid-March but ran an 8k PR a couple weeks later, which far exceeded my expectations. What does your training look like? If you're stuck at a plateau, you may need to switch up your training by adding miles and altering your speedwork (not necessarily at the same time). I'm not saying that you should be running 60mpw (you can if you like) but making a change should help. Good luck!