Runner's Corner

July 2007 ::  Index of issues

Run A Faster 5K

July 2007 Runner’s Corner

By Kitty A. Consolo, Ph.D.

Summer brings ample race opportunities and 5km races abound. A new research study suggests that a fast first mile in the 5km may help you PR. In the 2006 volume 20 issue of the Journal of Strength and Conditioning research, researchers studied eleven female cross country runners from their school’s cross country team who trained an average of 35 miles per week. Their 5km PRs ranged from 18 to 21 minutes. To study if varying paces for the first mile could improve their PRs, the runners first ran two 5km time trials to establish a baseline pace. Then the subjects completed three more 5kms using different pacing strategies.

The three pacing strategies were:

  • 1. Run the first mile of the race equal to the established baseline
  • 2. Run the first mile of the race 3% faster than the established baseline pace
  • 3. Run the first mile of the race 6% faster than the established first mile.

Results

Surprising everyone, eight of the 11 women ran their best 5kkm (averaging 20:39) when they ran the first mile 6% faster than their baseline pace. The other three subjects ran their best times (20:52) going out 3% faster the first mile. The even-paced runners ran the slowest times averaging 21:11. While all of the runners slowed down more during the race, the even-paced runners couldn’t make up the slow start.

Sample splits

Here is what sample splits would look like if you decided to run the first mile 6% faster than even pace:

Mile 1 5:55 7:10 8:43
Mile 2 6:10 7:28 9:05
Mile 3 6:18 7:37 9:16
Final .1 :38 :46 :56
Final time 19:00 23:00 28:00

 

Conclusions

Will this work for everyone? Not necessarily. Runners who are moderately trained are more likely to benefit from this strategy because they are likely not starting fast enough in the first place. Elite runners are likely to start closer to their true potential in the first place and thus already push themselves enough in the beginning. However, most of us are not the elite and this strategy may be worth a try for one of your races. Take care not to apply this strategy to long races as going out too fast in a marathon for example, can lead to early glycogen depletion and massive slowing at the end.

Check out Premier Sport's race schedule and see the many opportunities to run 5kms and other races. See you at the races.

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