Summer means running in a local 5k or two. I often get questions on how to approach the distance come race day. A few years back I wrote an article on how to do just that. Even if your goal isn't to win an age group award, the strategy still holds true.
If you want to run your next 5k faster than the last, you may want to rethink your racing strategy. Generally it is advised to run even or negative splits. This is usually much easier said then done.
The starting line: Before the race it's a good idea to do a few strides off the line to familiarize yourself with the start. Since it is often crowded it's good to look at any potential hazards, like pot holes or cones set up.
Mile One: Once the gun is fired you want to establish your space (yes, that says space) in a fast and controlled manner. This should take no more then a minute. You are not going out like a crazy person, but you may want to go out slightly faster then your intended pace, for 45-60 seconds, to position yourself among your competitors.
Then you should shift into your intended pace for the race. If you want to run a 21:45 (7 min/mile), you need to aim to get your first mile as close to 7 minutes as possible. Almost all World Records are set with even or negative splits. The biggest mistakes runners make is during that first mile. Avoid getting too caught up in the adrenaline rush and going out too fast.
Mile Two: After you get your one mile split/time, do a self check and adjust your pace. Did you go out to fast? Not fast enough? Maybe you’re right on pace? Whatever time gets called out to you, don't panic, just do what you have to get yourself back to the intended goal pace.
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Mile two can be mentally boosting as well. If you went out at your intended pace you will usually start passing those that went out too fast and can't hold on. It always feels good to pass people. Pick runners ahead that you can reel in. Pass them smoothly and with confidence.
Mile Three: As you pass the 2nd mile mark you should again examine yourself and your current pace. This is the last mile you can make up for any slower miles, the last you'll need to hang on to if you are on pace and the final one to struggle through if you went out to fast. Your planned 7 minute mile (or your goal) pace will feel much more difficult now than it did during the first mile. Even pace does not equate to an even perceived effort. As the pain sets in, form often suffers. Concentrate on maintaining good form.
The third mile can be as mentally challenging as it is physically so. Be prepared for the demons in your head telling you to slow down or stop. Have a plan for how you will combat these thoughts. And know that when your mind is ready to call it quits, your body still has quite a bit more to give.
The Last Tenth: Bring it home with whatever you have left. Pick a target ahead and give it one more final push. You are now a sprinter and need to turn on your kick through the finish line.
Know the course when formulating your strategy:
A good rule before entering any race is to be familiar with the course. This isn't always practical, but you are at an advantage if you know the details. You can accomplish this by running or driving the course or asking friends who have run it before.
To successfully run a race you should strive to distribute your pace fairly evenly throughout the course. You want to create a fast rhythm that is maintainable for the distance. Do the training, know what a reasonable and challenging goal time is for you, determine the pace and follow the strategy outlined.