3k Race Strategy

beeduybe

Hey,

Running a 3k race tomorrow but not really sure how to pace it so looking for some advice. I usually race longer distances.

Is it best to go out hard and try to hang on or should I try and run at an even pace and attempt to put in a kick at the end for a negative split?

BeepBeep67

My 2 cents - 3k is my favorite distance.

Lap 1 slightly ahead of pace target (to get in position), middle laps on pace target, last lap ahead of pace target (you'll always find and extra gear over the last 150, if you haven't tanked). This should also suit you if you have a strong endurance base from the longer races. If you go out too hard you'll be surprised how much time you can loose in the last couple of laps.

geekington

Hi Bee, must admit I love 3km races as well!

Is it a track race?

To blow up in a 3km race you would really have to blast out of the blocks way above your target time. But you cannot do a quick 3km if you do not really go hard over the first 1km.

The hardest part of any 3km race is the mddle km. Its easy to feel the pain from the 1st and slow rapidly here before picking it up again for the last km. My advice is to really target this and focus on keeping your tempo and form and monitoring your splits. Once you inside the last km just give it everything!

beeduybe

Thanks for the advice guys. Yeah its a track race so I should be able to monitor my 400m splits pretty well.

geekington

I suppose you should also weigh up how you want to race it as well. Track races as tough places to set PBs if your looking for a victory as well. Some races can be pedestrian for the first few laps and unless you are a lot quicker over the distance than the others your competing against, if you take it out you could well end up draggin everyone with you for a free ride!

If your only after a time then really focus on laps 1,3,4 and 5 as it is easy to get distracted and let a good chunck of time go here (trust me I've done it many times!!!) Don't blast the first lap but give yourself a cushion and then ease back a bit in to a rhythm. You will tie up a bit on 4 and 5 and this is where you should concentrate and not think about the finish, just this section. This last couple of laps will take care of themselves!

beeduybe

Just going to concentrate on my own time. I think my only hope of victory would be if I was the only one to show up

beeduybe

I tried to follow your advice and it worked out pretty well for me as I got a PB. Probably could have paced myself a bit better at the start but something to work on in the future.

Race report here.