Advice needed on how I can improve my 5km PB

Pisco Sour

Hi all,

I've decided to run the Rathfarnham 5k on the 4th October. I've never trained specifically for a 5k before (though have done many 5km training runs in preparation for 10km's). I've only ever done one 5km race and at that time I was in preparation for a 10km race. That day I ran 21.46 (2008 Paddys day run in Dublin city).

Today I went for my first proper training run since TriAthy and to my massive surprise I did 5.2k in 22.31 which converts to 21.35 for 5km. I wasnt expecting to go so fast.

My goal for the race in 2 weeks is to obviously run a PB but I really want to go sub-21. I was hoping people would be able to share me some advice on how to prepare for this race over the next 2 weeks in order to give myself the best possible chance of running a fast time.

Thanks a mill

dna_leri

Without knowing your training schedule, I would suggest that you have done all your hard work and now you just want to get race ready. For many the challenge in these races is getting your pacing right, especially if you don't run them often.

One session I like is 4-5x1K at race pace with 1 min recovery. I would cut back on mileage by 10-20% in the last two weeks and leave 7 days from your last long run to race day. Also try including strides at the end of your regular steady/easy runs e.g. 6x150m.

bazman

Rathfarnham is only 2 weeks away, so you're not going to get much fitter. But you can improve your leg speed.

I would do the 1k intervals & strides as suggested. Also I would recommend doing a session or two of 10 x 1min hard (faster than your 5k pace), to get legs moving fast and make 5k pace seem easy : )

3-4 days very easy in advance of race to make sure you're fully rested and prepared to smash your PB

mrak

The advice above is all sound. It's especially true that you aren't going to get much fitter in 2 weeks. Your best bet to shave off some time is to think about race day tactics - e.g.

- have a mantra in your head or tactic for the race that gives you confidence. A great quote I used to think in races about was from seamus power used to describe his tactics in the national 10k - he said that he planned to "go out hard, attack the middle and finish strong". He said it as a joke but I find it a great motivator!

- don't eat too close to the race (4 hrs). don't drink too close to the race (1.5-2hrs)

- Wear a lot of gear during your warm up (big runners, pants, etc). Warm up beforehand for about 10 mins beforehand and do a few strides (like 20 seconds fast). Finish your warm up at least 10 minutes before the start of the race and chill out.

- wear racers - the lightest pair you can find. Wear a singlet and the skimpiest shorts you can handle. Feel light.

- get loads of sleep in the nights leading up to the race.

- I would do a light run on the day before the race. If a race is in the afternoon I have done my best times following a light 1-2 miler in the morning (I didn't make it up - Daniels recommends it in the running formula book).

- Be realistic in your pacing. In your mind pick a point in the race when you plan to "pick it up" - e.g. 3k. This will have the effect of making you a bit more cautious until then. Let that guy go past you - you will catch him when you change gears.

- when you are about 400m from the finish line push hard, really hard, right past the finish line - don't worry about how sick you feel just do it and throw up after if needed. What's the worst that can happen.? Bazman's suggested 1 minute reps will really help you there. Accellerate all the way to and through the line.

Cheers!

Seres

mrak wrote: »

The advice above is all sound. It's especially true that you aren't going to get much fitter in 2 weeks. Your best bet to shave off some time is to think about race day tactics - e.g.

- have a mantra in your head or tactic for the race that gives you confidence. A great quote I used to think in races about was from seamus power used to describe his tactics in the national 10k - he said that he planned to "go out hard, attack the middle and finish strong". He said it as a joke but I find it a great motivator!

- don't eat too close to the race (4 hrs). don't drink too close to the race (1.5-2hrs)

- Wear a lot of gear during your warm up (big runners, pants, etc). Warm up beforehand for about 10 mins beforehand and do a few strides (like 20 seconds fast). Finish your warm up at least 10 minutes before the start of the race and chill out.

- wear racers - the lightest pair you can find. Wear a singlet and the skimpiest shorts you can handle. Feel light.

- get loads of sleep in the nights leading up to the race.

- I would do a light run on the day before the race. If a race is in the afternoon I have done my best times following a light 1-2 miler in the morning (I didn't make it up - Daniels recommends it in the running formula book).

- Be realistic in your pacing. In your mind pick a point in the race when you plan to "pick it up" - e.g. 3k. This will have the effect of making you a bit more cautious until then. Let that guy go past you - you will catch him when you change gears.

- when you are about 400m from the finish line push hard, really hard, right past the finish line - don't worry about how sick you feel just do it and throw up after if needed. What's the worst that can happen.? Bazman's suggested 1 minute reps will really help you there. Accellerate all the way to and through the line.

Cheers!

have 5k myself this evening , fantastic advice , thanks

Pisco Sour

Right so i decided to do intervals. Have never done it before, but decided I would do 5x1km intervals, running the 1km's flat out.

I did the first 1km (its actually 1,040 metres) in 3.42

Was wrecked, Took a 3.5 minute rest

Did my 2nd 1.04km in 3.57

Took another 3.5 minute rest

Did one final 1.04km in 4.13

Then called it a halt, as I was in an absolute heap. Its horribly demanding stuff. I didnt get to 5 like I planned but doesnt bother me really.

mrak

04072511 wrote: »

Right so i decided to do intervals. Have never done it before, but decided I would do 5x1km intervals, running the 1km's flat out.

Ok first thing about intervals is they aren't flat out. To get your interval pace use the mcmillan calculator:

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

pop in your 5k race pace (in your case 21 mins) and it'll give you your interval pace for various distances. For 1k's you should be doing them all in around 4:07-4:16 so the reason you didn't make the full session is because you went cracked in the first one.

Cheers!

emerald007

I'd always consider the course as well, and factor that some what into your race day plan. Here is map of the Rathfarnham 5km course. The first 1.5km is a down hill, so you may end up running a bit faster (i'd say go with it at this stage). The .5k up to terenure has a nasty short hill. The 1.5km up Templeogue rd seems flat but has a steady rise on it the full lenght. Back around the corner onto stringfield ave and its a 1km blast down hill to the finish. Good luck.