How to pace a 5k run

[@hollywoodbb]

Got my first official 5k race tomorrow. PR in training was a 25:50. Going to try this negative split and see what I can do! My original goal was a 27:00 or better, so I’m already ahead! I’ll be sure to provide an update!

[@SlowtwitchDe]

How did it go?

[@hollywoodbb]

@@SlowtwitchDe I PR’d with a 25:24! Not the most impressive time by any means, but I’ve come a long way from my original 34:33 2 months ago lol. I actually came out the gate faster than I anticipated, so my first mile was my fastest split. But my last mile was my second fastest. So not quite a negative split, but also not a complete steady decline either. I qualified for the Crescent City Classic 10k in April. Plus I’ll probably have another go at another 5k event in the future. So I’ll be sure to practice this technique in my training!

[@SlowtwitchDe]

Nice - raceday is always different from training - that’s what it’s all about :) If you need further advice, check some more of my videos or www.trainingpeaks.com/coach/sleuendorff

[@hollywoodbb]

@@SlowtwitchDe will do! Thank you!

[@61js]

How do you pace yourself if half the course is uphill with various degrees of elevation ?

[@Jandle-e7e]

This is great, my last two races I’ve done the first horrible strategy that you showed, yeah I got a decent time, but I was feeling dead at the end. Going to try the negative split today!

[@jeffmichael]

I’ve done the same thing. 😂 I’m doing a 5k in a few weeks. Going to try to hold back a little in that first leg.

[@hondacivet]

Running my first 5K tomorrow, I'm excited to try this! Thank you for the great explanation!

[@SlowtwitchDe]

good luck please tell me if it worked out

[@babubhaiya920]

It is 7 months now

[@samrichardson2641]

It’s been a year

[@Rowrun]

It's been 2 years now

[@mohammadyasar7403]

It's been 3 years now

[@MrFLstyle]

3 comments? I guess people love to go all out on the 1st mile then suffer on the 2 mile 😂😭

[@jimmybalantyne5545]

Thank you. This is really helpful. The hi-tec graph was right up my street. Liked and subscribed.

[@SlowtwitchDe]

Nice thanks!

[@theblackrabbit]

Good analysis! I just started doing 5ks and this is helpful. I pretty much see this same graph in my post workout analysis. One thing I would add is to be aware of your breathing and hydration at the 2k and 4k marks and how to incorporate it into your pacing program.

[@DevRunner]

Great video! Very inspirational! I'm a a masters runner whose spent many years trying to improve my marathon PR, but during quarantine, I've decided to build my shorter race speed. I also have running advice on my channel. As a fellow KZbinr I know how much work goes into these videos! Keep posting - I just subscribed!

[@SlowtwitchDe]

wow thanks a lot!

[@GreaseAndGravel]

SUBSCRIBED! I'm doing a 5km TT tomorrow and will try exactly this :) Many thanks!

[@bra55o]

Did exactly what not to do today on a sub 22min attempt.went out to fast and held on.ended up just under 23.definatley going to give this a try.

[@jillellis62]

I think that I would pace myself slower in the beginning to not wear myself down, then towards the 1/2 way mark I would pick the pace up, and at the very end I would give it my all

[@oscarcastaneda5310]

This makes lots and lots of sense. My best times have been when I have unconsciously gone by your third recommendation. I'm going to make an effort to combine this with 1) running faster 2) "POSE" running and 3) natural "all out effort" running. I'm hoping for a 5k time in the low 20's as that's what's been winning races in my age group-50's :)

[@SlowtwitchDe]

Great! Sub 20 is 100 possible!

[@SlowtwitchDe]

ich you need more assistance: www.trainingpeaks.com/coach/sleuendorff

[@judem_2176]

This is a good video. My last 5k I ran 6:22 first mile, 2 mile was about 12:44, finished in 19:27. Was that good pacing or would you recommend faster start

[@ophiolatreia93]

Nice time! Beat my pb by a few seconds lol

[@SlowtwitchDe]

a win is a win :) Also seconds become more valueable the shorter the distance is :) so 6 sec on a 5K ist quite good

[@zbentley8764]

I’m going for 17:30 tomorrow. My Pr is 18:01 but that was a year ago in 8th grade

[@SlowtwitchDe]

How did it go?

[@ophiolatreia93]

Wow. Incredible time.

[@maximusang8459]

Did a Parkrun yesterday using the "hold on for dear life" method. Let's just say I learnt my lesson 😂

[@BorisMiljkovic]

I used a similar system for 21k. Very slow at the beginning to see where I am. Rump it up a bit to a comfortable faster pace. Keep it till I see the end at around last 2km and then give it all for a finish.

[@orilitovchik2289]

Great video

[@glorystarkhriam1597]

Thank You so much 🤝. I have a race on 9th November 2021

[@SlowtwitchDe]

Hope is works out well for you

[@paulmasserio]

Hi In the first part of your very interesting video, you were talking about me! I go off like train then everyone passes me (5 People today) on my Parkrun. I’m 63 and have a PB of 21.58 from last year, today I’m stuck on about 22.15, my problem is I don’t know what pace I’m doing on the day, my question is, should I look at average pace or actual pace on my watch? Paul

[@Tyrelleluvcalisthenics]

thanks, I run a 20:50 5k untrained. I was looking for a way to run a 18:00 or lower.

[@DineshKumar-ym9jk]

Dude, u got the y axis upside down

[@SlowtwitchDe]

:)

[@ophiolatreia93]

My pb is 19:41 in a race. How long before running would you consider eating and what would you eat?

[@SlowtwitchDe]

I alway go für 2 slices of toast with Jam an a coffee 2-3h before the event. This gives you enough time to (fully - :)) digest

[@TheJonnyJager]

Lol 4min pace! I’m just trying to stick to a 12min pace.

[@piotrlebioda7036]

Just stay consistent. Eventualy this will be your pace

[@frederickhaaken456]

Take Covid out of the discussion, dude!

[@RunOneChord]

This is logical of course you just start slower and progress tge pace .....what is not logical...is that you say "if you dont know there you are at"....well in that case its pointless to talk about 4min/km pace......this one is tought and only for skilled runners 100%

[@Emmeris1]

Wtf is a kilometre!?!? 🦅🦅🇺🇸🇺🇸🇺🇸