First 5K

frag420

HI folks,

So I have my first 5k tomorrow. Started running in Jan using the c25k programme. My progress has been steady and I am happy with it. My last few runs have been.....

4.35 km @ 29.15 mins
3.48 km @ 21.39 mins
4.54 km @ 28.19 mins
4.27 km @ 28.33 mins

I feel like I could get to the full 5k tomorrow. Has anyone any tips to get me over the finish line. As you can see from the above times I have no idea about pacing, I usually start of slow but before I know it I am in a bit of a gallop and have to slow down. The course has one or two hills (nothing too steep at all but a hill all the same). Race starts at 9AM. Should I eat something small before the race or maybe just have a coffee? Any and all help is appreciated. Here is a,ink to the route if that helps.........

http://www.parkrun.org.uk/finsbury/course/

Thanks folks....

frAg

Alf Veedersane

Looks like you're in or around a 7 min/km pace or slightly quicker but use 7 min/km as a rough guide. That way you'll be able to assess if you're going tooo fast or if you're at that pace and you've plenty in the tank to increase the pace a bit for the last km or two, then you can.

The course is relatively flat. There's a bit of a hill but it's not much.

Get some breakfast into you about 7ish and you'll be grand.

frag420

Alf Veedersane wrote: »

Looks like you're in or around a 7 min/km pace or slightly quicker but use 7 min/km as a rough guide. That way you'll be able to assess if you're going tooo fast or if you're at that pace and you've plenty in the tank to increase the pace a bit for the last km or two, then you can.

The course is relatively flat. There's a bit of a hill but it's not much.

Get some breakfast into you about 7ish and you'll be grand.

Thanks for your reply. What should I have for breaky? I usually have coffee with two small slices of brown bread with peanut butter and jam? Would that suffice? I assume I should drink a litre or more of water before the race too?

shamrock55

Dont worry about times, just enjoy it and you will be fine, best of luck;)

Maximus Alexander

I'm no expert but a bowl of porridge and a banana would keep the motor running I'd say. Also, fair play to you and good luck!

frag420

shamrock55 wrote: »

Dont worry about times, just enjoy it and you will be fine, best of luck;)

Thanks! Tbh I am not worried about race time more so being able to finish the race without stopping to walk etc. I know its not the worst thing to stop to walk for 30 secs but I want to finish it proper.

Alf Veedersane

frag420 wrote: »

Thanks for your reply. What should I have for breaky? I usually have coffee with two small slices of brown bread with peanut butter and jam? Would that suffice? I assume I should drink a litre or more of water before the race too?

That'd be fine, IMO. It's not a huge distance so there'd be plenty of fuel in that for the 5K. Porridge and a bana is good as well but what you have is fine. Get some water into you beforehand as well.

Just keep a steady pace. You're more than capable of 7 min/km so you could go at that and run it from start to finish.

The time is just the figure you have to beat the next time around

frag420

Right then early night for me tonight!! Will update tomorow as to how I get on......

Thanks folks, very much appreciated,

SamforMayo

frag420 wrote: »

Right then early night for me tonight!! Will update tomorow as to how I get on......

Thanks folks, very much appreciated,

Good luck, don't go too mad drinking water or you will need the loo! Drink well this evening and a little in the morning, its not such a long distance that you will dehydrate on it. Start near the back so you don't get swept along too fast. It will be great, enjoy.

Darren 83

Just enjoy the race and don't get caught what other people pace is at.

loubella

I agree