How do you run the 5k?

Question

When I ran last week, I started out way too fast. My time for it was 30:50 min. My first mile was 8:30 and at 2k was 19 min. I really want to keep an even 9 min pace but I would start out like last place if I started so slow so I end up going too fast. How do I pace myself? This is my first year running xc but I have ran middle distance for 3 years in track.

Answer 1

dont trip if ur in last place in the beginning as long as you catch up to those who went out too fast...trust me ppl get tired and ur going to be dipping past them =]

Answer 2

On your next 5k try going 9 min pace from the beginning. When you have 2k left, give it all you got. You'll feel great when you'll catch up with those who started too fast.

Answer 3

dont sweat it

everyones 1st race is pretty much a complete disaster

mine was just the opposite

i thought 3 miles was ALOT longer than it actually is and was one of the feww people who didnt fall asleep on the bus ride home

you have to figure it out

you know what you have to do

and it will just take some time

goodluck!

Answer 4

With all do respent inteneded, thre is sometome wrong withthese times:

mile 1: 8.30, sounds o.k.But then you popped out becuse you were too fast for the first mile. And it will come back and get you in the latter stages in the race. High school runers sometimes refer to this as at "the wall" or  the "bear jumpinig on my back". Sport Phisologists call it oxygent debt, and, simply put means that you started out so fast that your body was neven able to recover (becuse your still runing for anouther 2-miles) and your mile splits (times) wer probably much slower....correct?

At the next xc meet you let the other runers go.  Your racing aginst yourself and the clock...no one else.  

Now there may be other runers with you early in the first mile, Ignore them and let then go...your goal is to run your pace.  You need to come throught mile 1 in 9 min. if you  run 9:05 or 9:10 that fine. You still have two miles to go.  If you give your self a range ot time time finish in then it is more likly that you wil be successful in xc.

If posible, give loan a friend  or mon/dad you r sstop watch and have them wait for you at 1.5 miles. You sould be at 13.30-13.40.  After you pass then have then run and meet you at mile 2 that split should be 18 to 18:20.  The you only have 1.1miles left, now you can begin to push it a little, if you can! If not jold that pace. At mile 3 you have only 200-meters left in the race, so sprint...All the way in and do not stop until after crossing the finishline.  

This pace should go like this

Mile1: 9.00 to 9.10

mile1.5: 18.00 to 18.20

mile 3: 27.00 to 27.30

mile 3.1: 29.15  to  29.45

Please keep in mind that your still learning how to run disrtance races.  It is a learning porces for the first two years then you will be able to run the same distance. Aslo xc and track are very diffent sports and it is very diffcult to compare times between them.

Base work is usually done over the summer, so that you coach can give you more specific training during the xc season. Your long runs should be only 20% of you total weekly mileage. So if you’re running 30 miles a week your long run only needs to be 6 miles. However, it I will slowly increase as your mileage increases.

Keeping a running journal with a the miles run daily (and weekly mileage) this will help you to know how much to increase your long run by.  After about 10-12 weeks of easy running for you base work, do a 5k race. Get your 2-mile and 5k times tell you what kind of shape your currently in.  The 2-mile time will give you your Vo2max and will be your new training pace for your workouts.  Do 2-mile hard run (at race pace) on a measured out course or tack of exactly 2-miles. Now your Vo2Max changes about every 14 days. As a result, you will need to do a 2-mile time trial about every three weeks to make adjustments to your training pace.  

Now you can add hills (short first then long) they should be placed in your program the day before your long run. At this point, you can also add tempo runs, steady states, farlek runs, races, long intervals ( do on grass for xc).

After another 6-8 weeks of training, add in your intervals, and speed work.  

You should reach your peak mileage about 5-weeks out from your goal race ( the state xc meet) and slowly taper your mileage.

expereinced hs and college xc runner

experienced hs xc coach

Answer 5

i usually do my first quarter to half mile in last place, then slowly pick every one off. i dont increase the speed very much, but everyone who went out too fast usually slows down by then. by the first mile ill have caught at least half the field. then i pick it up the second mile a little bit and catch a lot more people. last mile, pick it up even more. i usually get top 5 or 10, depending on how big the meet is