Running a 5K

It's a 5k, you don't really need a strategy. Just run.

practice peeing and pooping while running, that can make or break a race

also train with one or both shoes off. I suggest:

running 5k full speed (sub 5 splits)
ditching your left shoe, run it again
ditch right, put left back on, run it again
ditch both and run it a 4th time (none of your splits should be above 5 min)

3.1 miles? human are designed to be long ditance runners. if you cant handle 3.1 miles youre pathetic.

I did cross country for 6 years, and track for 4. Your mile time is just about where mine is, and yesterday I actually ran my first 5k since cross country states in November. I did a 19:39 on a relatively hilly course. You should try to shoot for 6:00-6-:15 splits in each mile. Go out strong, but not too hard, run the middle of the race with a strategy then last mile just go as hard as you can. If you're hitting 5:15 miles you can easily break 20:00.

6:00-6:15 splits per mile*

Yea if you have no desire to be competitive...

The biggest mistake people make on their first 5k is pushing the first mile too hard, leaving them worn out for the final mile. What you should do to avoid that is set a goal time. Judging by your mile time id say 18:00 - 18:30 would be a nice goal.
Once you have a goal pace chosen, break it down into mile pace and practice running that pace so you get the feeling of it. Just try to be consistent thoughout the race, consistency is important.

Here are some little things you can do to improve your placement/break people.

Speed up around turns.
The people behind you cant see you until they make the turn and you've already lengthened your lead

Push at the top of hills.
Most people either break on hills or charge them, neither is a good idea. Maintain your pace on the hill, slow down a little if you must to have some energy at the top, because that's when you're going to pick up the pace and drop a bunch of exhausted hill chargers.

The second mile is the toughest.
The second mile is the worst part of a 5k. Youre tired from the initial mile, but not close enough to the end to stop caring about hurting. Its tough, but if you can maintain pace on this mile or even make it faster, you'll set yourself up for a great final mile.

I ran xc in HS and did pretty well. All of this was what worked for me. Its not guaranteed to make you a success but it should help.

This is all some really good advise, and for the most part what any cross country coach would give for advise.

Adding to the part about the turns hug them as much as you can, and do everything you can to cut off excess distance.

And 18:00-18:30 is a really tough goal for the first 5k in a while, or ever, but idk what your abilities are for a longer distance. If you're training for a few weeks you should try to do different repeats putting you around that 6:00-6:15 pace which in a race would put you around 19.

Everything depends on the course though, and if it's not on a road the course conditions could be rough too. Cross Country States had such a wet muddy course that the kid who won my race ran the time I did to qualify. Which shouldn't be a State winning time in better conditions.

Bumping because I'm too lazy to write an OP about running... 4 weeks from now 2 years ago is probably irrelevant so let's start fresh:

Who out there on NS runs 5ks, 10ks, half-marathons, marathons?

I am doing cross country at my high school, joined for my senior year because I like running and it's something to take my mind off the anticipation of ski season. Anyways, as said above, the second mile IS hell. My PR at the moment is 18:44- about 6:02 min/mile pace, splits- 5:54, 6:24, 6:05. Everyone starts out 5ks too fast in high school meets, it's peer pressure. I'm working towards sub-18, but it might have to wait until next year. Also been looking to run my first marathon in June.

My top 3 tips for people running 5ks:
1. It is too short to go for endurance, but too long to go really fast. It is about finding a good pace a sticking with it.
2. If you want your best time, use all your energy during the race, don't save up for a sprint at the end. 10mph throughout gets 18:40, 9mph with a 17mph sprint for the last 200m gets 20:25. Regardless, if you have any energy at the end, use every ounce of it, start sprinting earlier than you think you should.
3. After .5 to 1 mile in, pick out a runner in front of you to catch up to, then go for the next, when you can't advance any further stick with the runner you're with. This will help you find your fastest possible pace, it can mean the difference of a full minute at the finish line.

I did a 5k and by the end I think I was going a wee bit crazy with exhaustion (I aint the fittest guy) and kept repeating this song over and over in my head.
https://www.youtube.com/watch?v=OORsz2d1H7s

Try that

Did you finish yet?

ExtraterrestrialI did cross country for 6 years, and track for 4. Your mile time is just about where mine is, and yesterday I actually ran my first 5k since cross country states in November. I did a 19:39 on a relatively hilly course. You should try to shoot for 6:00-6-:15 splits in each mile. Go out strong, but not too hard, run the middle of the race with a strategy then last mile just go as hard as you can. If you're hitting 5:15 miles you can easily break 20:00.

were you at FOC? I was there and ran a 19:38.

I would always bomb the down hills, you increase your speed a lot for not that much energy spent. Everyone likes to be a tough guy and surge up the biggest hills, I think that's stupid. But whatever just study the course before hand, run it if you can and plan out what works best for you.

I just started running again a few weeks ago and my goal is a sub 20 minute 5k... I never was big on running before either. Just a complete amateur that is somewhat in shape.

Last run I did 4k in 16:17 so I think I am getting pretty close.

https://www.youtube.com/watch?v=3EHUg_ClPdA


skip to 1:15

I got a 20:34 5k by just doing it. Just do it.



Actually eat Mexican food the night before the race. You'll thank me later

I ran my first race in 4 years with no training and ran 19.00, would recommend starting fast for the first 1.5 miles then depending on your fitness, try dig in and keep the pace high for the rest of the race or carry on at a comfortable pace before a quick finishing mile

Its a 5k, when I was 13 I ran one in about 28 flat. You dont need to prepare unless youre winning $15k or a car. I hate running its not a sport, its a punishment.

Titus69Its a 5k, when I was 13 I ran one in about 28 flat. You dont need to prepare unless youre winning $15k or a car. I hate running its not a sport, its a punishment.

I can see why you hate it if it took you 28 minutes to run 5km

Download-My-AppsI can see why you hate it if it took you 28 minutes to run 5km

I was 13...I have asthma and well yeah I suck dick at running.

Download-My-AppsI can see why you hate it if it took you 28 minutes to run 5km

The faster you run the longer it feels- if you go near your physical limit. I can hold 6:00/mile for a 5k but only if I know where I'm going and how far I have left. I can hold that pace if I'm unfamiliar with the course but it feels like I'm running over 5 miles.

I had a cross country meet last week, it was 50°, high winds, and pouring rain on a hilly golf course that I had never seen before and did not know the route. Got 18:58 by some miracle, worst I've ever felt running a 5k, I thought I was going to get sub 18 because I ran so hard, some moron at the first mile was calling out the wrong times which got me over confident, he told me 5:25 when it was probably more like 5:50.