So..... running

jmc41 · 06-05-2012, 12:32

The best races are normally run at a fairly even split

What's the run home like? I'm not 100% sure how it works for a shorter 5k distance but when I was looking at speed increases I was doing tempo runs at 10 seconds below race pace, 400m repeats were 1-1.5 mins faster and 800m repeats 30 seconds faster. I think for a 5k you don't want to push that max speed much, I suspect trying to push out multiple 400m at 5min pace might be pushing it(!), but work on sustaining a similar speed for longer runs with recoveries (ie run 6 miles with only half of it at race pace - improves your endurance).

If I were you, I'd probably cut the parkrun to once a fortnight. You can race a 5k every week but if that's half your weekly runs I think the increases will be quite slow. Also make sure the 2.5km warmup isn't too fast! You do need a warm-up but nothing that is going to fatigue you!

Main thing I'd say is try and get some fartlek or intervals done. And if I remember rightly you said it's hilly - find a hilly route and sprint uphill then job downhill, it's boring as hell (well, if you only have a few decent hills like me) but works wonders, my last race I started slow and made up the most time chasing the pace setter on hills

I was also in no condition to run 2.5km afterwards, a very slow walk begun about an hour later :P

Have you ever looked at a pace calculator? I like this one: http://www.mcmillanrunning.com/index...ite/calculator - you're meant to set it for what you have done... rather than what you are aiming for. I do both...

Good luck

06-05-2012, 12:32	#11
jmc41 Absinthe Join Date: Mar 2007 Posts: 1,070	The best races are normally run at a fairly even split What's the run home like? I'm not 100% sure how it works for a shorter 5k distance but when I was looking at speed increases I was doing tempo runs at 10 seconds below race pace, 400m repeats were 1-1.5 mins faster and 800m repeats 30 seconds faster. I think for a 5k you don't want to push that max speed much, I suspect trying to push out multiple 400m at 5min pace might be pushing it(!), but work on sustaining a similar speed for longer runs with recoveries (ie run 6 miles with only half of it at race pace - improves your endurance). If I were you, I'd probably cut the parkrun to once a fortnight. You can race a 5k every week but if that's half your weekly runs I think the increases will be quite slow. Also make sure the 2.5km warmup isn't too fast! You do need a warm-up but nothing that is going to fatigue you! Main thing I'd say is try and get some fartlek or intervals done. And if I remember rightly you said it's hilly - find a hilly route and sprint uphill then job downhill, it's boring as hell (well, if you only have a few decent hills like me) but works wonders, my last race I started slow and made up the most time chasing the pace setter on hills I was also in no condition to run 2.5km afterwards, a very slow walk begun about an hour later :P Have you ever looked at a pace calculator? I like this one: http://www.mcmillanrunning.com/index...ite/calculator - you're meant to set it for what you have done... rather than what you are aiming for. I do both... Good luck