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5k race technique...best method

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fetcheveryone Feb 2012 10:52pm, 29 Feb 2012 10,803 posts	Quote Pin fetcheveryone My newsletter from July 2010 - on 5k pacing: http://www.fetcheveryone.com/newsletter.php?date=2010-07-02
Night-owl Feb 2012 10:55pm, 29 Feb 2012 13,084 posts	Quote Pin Night-owl If you can talk you are not running hard enough i play te catch te runner in front and repeat till the finish line
Ryan2.0 Feb 2012 10:58pm, 29 Feb 2012 20 posts	Quote Pin Ryan2.0 Nicely done Mr Fetch.
rf_fozzy Feb 2012 11:11pm, 29 Feb 2012 1,974 posts	Quote Pin rf_fozzy You don't have to go "eyeballs out" right from the start. I usually go off slightly too fast - i.e. do the first 800m at interval pace, but I agree that I think the best way for most people is to go out hard and hang on as best you can. If you can tag onto someone, that's usually helpful. And yes, it's going to hurt. My best 5k races including my pbs have come when I've done a really good warm up (i.e. at least 2miles with a few strides to get the heart rate up) - you're so close to the maximum that unless you've warmed up, you initial HR spike in the first mile or so is just going to destroy your race. I ran 18.01 and 18.00 on two 5ks a week apart as part of a series last may, which were pbs by 25s, by following this method.
Kieren Feb 2012 11:16pm, 29 Feb 2012 3,391 posts	Quote Pin Kieren I'd have to agree on the warm up - although it not something I typically do. My best time is 18:33 and I ran that after an 8 mile cycle at about 22mph (not that fast for road bike) and to hand my bike to someone and go straight into the run because I was late for the start. I was also pretty hung over although I don't think you should include that in your race strategy. Annoyingly, I have not been able to improve on that time & doubt I will as my goals have changed
DeeGee Mar 2012 9:12pm, 6 Mar 2012 11,198 posts	Quote Pin DeeGee Thanks for this advice. I'm now a sub-20 minute 5k runner!
BlueWombat Mar 2012 9:28pm, 6 Mar 2012 5,962 posts	Quote Pin BlueWombat Excellent! Very jealous.
Bintmcskint Mar 2012 9:31pm, 6 Mar 2012 5,538 posts	Quote Pin Bintmcskint Well done, DeeGee! joins bluewombat feeling jealous
Ted Mar 2012 9:32pm, 6 Mar 2012 10,985 posts	Quote Pin Ted Well done DeeGee. Maybe this Summer I will look to go sub20. Or maybe not. /not jealous, much.
Soggous Mar 2012 9:53pm, 6 Mar 2012 5 posts	Quote Pin Soggous I ran my first 5K in January this year, and my second a month later. PB is 23:32. The advice on race strategy I was given was "run as fast as you can and try not to fall over". It has worked for me so far