How to Hold Race Pace Longer In Your Next 5K Run and PR

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Seeking how to hold race pace longer? My goal with this video is to help you to start using leverage, get better results and improve your body's lactate tolerance.
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Nathan Pennington, MBA is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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[@MaxMax-nm8eu]

Absolutely perfect timing - was just looking for advice. I have a 5k race next Saturday.

[@rundreamachieve]

Good luck this coming weekend Max. Remember, plan your attack once you get to the first mile...hold back slightly until you get to that point and then make it a 2.1 mile race. Keep me posted on how it goes.

[@ivanmanzur1197]

Thanks Coach! Keep it in mind to my weekend 5k tune up race; expected 18:30 because I don’t want to be tired to my main goal 10k sub 39’. Apart what you mentioned I included gun massage to recover faster from my workouts. Regards

[@rundreamachieve]

right on Ivan. You will do awesome brother. Gun massage is definitely a legit remedy. Keep up the superior work.

[@Oni1One]

I did a 5k time trial/Parkrun about a week ago. I ran 20.21 at about 98% effort. And the last 300m was uphill! The thing is, where I live there aren't many 5k road races where the course is completely flat and with no wind etc. So I'm still searching for a fast course to set my fastest time. During covid lockdown in 2021, I did my own 5k time trial on my own course and managed a low 19 minute run. But I'm still looking for a perfect course to make it official. I don't know what I can do eventually, but I would be so happy to run at least an official 18 minute 5k one day at my peak. I still keep believing that it's possible. I started at about a 25 minute shape back in 2019. ☺

[@rundreamachieve]

You are well on your way to doing and look at the massive improvement you have already made Swale. Keep up the superior work. It is encouraging reading about your drops in time. You are fit!

[@dp2120]

I’m a new runner. My current time is 34:17. My dream goal is 25:00. I’m running my first parkrun tomorrow and will start actually training to improve next year.

[@rundreamachieve]

Awesome ob having already run 34:17. You are definitely on your way to breaking 25 minutes. Keep up the superior work. I know you can do it.

[@dp2120]

@@rundreamachieve Thank you for the motivation! I ran 33:50 at the parkrun and will use your videos to improve.

[@rundreamachieve]

Nice work dropping that 33:50 @@dp2120 You will be well under 32 in due time. Keep up the superior training and racing.

[@tigmax8]

Got down to 18.12 at last Parkrun. Looking to go around 17.30 by the end of the year. Knocked a minute off in last 2 months but I know this next minute or so will be tough to get. More miles per week and aerobic capacity needed to hit that time. Blew up a bit in the last mile on the 18.12. Last mile 6.01.

[@rundreamachieve]

Nice work Tig! Now THAT is what I am talking about!

[@jonnybg2624]

Recently did a 17:04. I was going for sub 17 but went out too hard in the first 2k and struggled after a short but steep hill around half way. I'm hoping I get it this Saturday. One thing I'm concerned about is the start is on a fairly narrow path and if you don't go out hard you can get swamped and stuck behind slower runners. I need to be able to balance this with sensible pacing!

[@rundreamachieve]

Congrats on running that outstanding 17:04 Jonny! You can basically sprint the first 200m and not build up any lactic acid. So, get out aggressive, then settle in and plan your attack just after the first mile. Stay in mentally!!!

[@jonnybg2624]

Thank you! Really appreciate the advice. I'll do that and give it my best

[@rundreamachieve]

💪💪💪

[@RockyBalbonya]

Just trying to go sub 20 minutes at my 5k on June 1st. 😂. Been killing my training. Hope it pays off.

[@rundreamachieve]

Looking forward to hearing about your 19.59 or faster effort. I know you'll do it Steven.

[@RockyBalbonya]

@@rundreamachieve thanks! I know you suggest going out conservatively for the first mile and making it a 2.1 mile race. How much time off goal pace would you consider conservative?

[@rundreamachieve]

@@RockyBalbonya 3-5 seconds