5k Strategy - Which is the best?

Tom Joad

Just something that I am picking up on from the treadmill thread (that's hard to say out loud ) but don't want to derail that thread.

I'm on a long standing mission to improve my 5k times - from advice received here before have used a strategy of get-off fast and try to hang-on (opposite to strategy for other races)- usually am in bits by the end of the race too but figure its only 3mile suck it up. Have never really thought about it too much or questioned it until an alternative approach was suggested - start conservatively and finish strong?

So, what do ye think - out like the hammers of hell and hold on for as long as you can or start conservatively, pick it and pass loads out for a nice strong finish?

RayCun

Same as any other distance race really - start at the pace you intend to finish. Don't plan on speeding up or slowing down. The first part of the race should feel easy and the effort level go up as you go on, but not so much that you are dropping off the pace.

(okay, maybe expect to be a little faster in the first k)

wrstan

Interesting article in Nov/Dec edition of Running Times on pacing:
http://www.runnersworld.com/races/learn-pace-pro

It suggests that pacing strategy for 5k should be different to a half marathon or marathon. Specifically with respect to a 5k the article suggests:

"in order to optimize 5K performance, runners should start the first mile of a 5K race at paces 3 to 6 percent faster than their goal race pace. When test subjects ran 3 to 6 percent faster the first mile, settled in to goal pace for the middle miles, and kicked the last 800m, their finishing times were, on average, 29 seconds faster than those runners who started slower than, or at, goal race pace."

However, it suggests that blitzing the first K and just holding as long as you can is not the best strategy:

"running the first mile more than 6 percent faster than goal race pace considerably reduces performance, so much so that almost all the subjects who started this fast failed to even finish the race."

Personally, I set my PB last year by going out well above goal pace and just holding on for dear life. It was in Rathfarnham though and I knew the last k had plenty of down hill. I had also already set a PB earlier that month so was able to afford to apporach it a bit more fast and loose! Normally I would try to approach a 5k as outlined in the above article.

TFBubendorfer

I tend to go out fairly hard in a 5k. Not all out sprinting, obviously, but faster than what I can expect to average. I never quite manage to hold the pace for the entire distance but I do believe that it is the best strategy for that distance.

I would not recommend it for any longer races, though.

BeepBeep67

Most of my fastest 5k times have come when my 1st and last k's where 5 - 10 secs faster than my average, meaning the middle k's were 3 - 6 secs slower than my average.
So get out quick to gain position, hold it together until the last k and then empty the tank.