How to Race a 5k

If you want to run your next 5k faster then the last, you may want to rethink your racing strategy. Generally it is advised to run even or negative splits. This is usually much easier said then done.

Difficulty: Easy

Instructions

Things You'll Need:

• watch that allows you to see your mile splits

1. The starting line: Before the race begins, it's a good idea to do a few strides off the starting line to familiarize yourself with the start. Since it may be crowded it's smart to look for any potential hazards, like pot holes or cones set up.

2. Mile One: Once the gun is fired you want to establish your space (yes that says space) in a fast and controlled manner. This should take no more then a minute. You should not go out like a crazy person, however you should go out slightly faster then your intended pace, for 45-60 seconds, to position yourself among your competitors.
   Once settled in your position, shift into your intended pace for the race. For example, if you want to run a 21:45 (7 min/mile), you need to aim to get your first mile as close to 7 minutes as possible. Almost all World Records are set with even or negative splits. The biggest mistake runners make is in the first mile. Avoid getting too caught up in the adrenaline rush and going out too fast.

3. Mile Two: After you get your one mile split it's time to do a self check and adjust your pace. Did you go out to fast? Not fast enough? Maybe you’re right on pace. Whatever the mile split, don't panic, just do what you have to get yourself back to the intended goal pace.
   Mile two can over a mental boost as well if you started smart. If you went out at your intended pace you will usually start passing those that went out too fast and can't hold on. It always feels good to pass people. Pick runners ahead that you can reel in. Pass them smoothly and with confidence.

4. Mile Three: As you pass the 2nd mile mark you should again examine yourself and your current pace. This is the last mile you can make up for any slower miles, the last you'll need to hang on to if you are on pace and the final one to struggle through if you went out to fast. Your planned 7 minute mile pace will feel much more difficult now then it did during the first mile. Even pace does not equate to an even perceived effort. As the pain sets in, your running form often suffers. Concentrate on maintaining good form.
   The third mile can be as mentally challenging as it is physically. Be prepared for the demons in your head telling you to slow down or stop. Have a plan of how you will combat these thoughts. Know that when your mind is ready to call it quits, your body still has quite a bit more to give.

5. The Last Tenth: Bring it home with whatever you have left. Pick a target ahead and give it one more final push. You are now a sprinter and need to turn on your kick through the finish line.

Tips & Warnings

• Know the course when formulating your strategy:
• A good rule before entering any race is to be familiar with the course. This isn't always practical, but you are at an advantage if you know the details. You can accomplish this by running or driving the course or asking friends who have run it before.
• To successfully run a race you should strive to distribute your effort fairly evenly throughout the course. You want to create a fast rhythm that is maintainable for the distance. Do the training, know what a reasonable and challenging goal time is for you, determine the pace and follow the strategy outlined.

[agoodman]

on 2/11/2009 I RUN IN GROUPS THAT RUN AT THE SAME SPEED THAT I DO. I NEED TO BREAK OUT OF THIS IN ORDER TO IMPROVE. THANKS 5.5

[argyle]

on 2/9/2009 Great article on running. Welcome to eHow!