The “Get to the Point!” series is intended to be a “quick hitter” on individual topics. I get right into practical suggestions without extra anecdotes and explanations. Hope you enjoy
Let’s talk 5k race tips!
- DO run even splits as best you can. Resist the urge to go out too fast like fellow races will often do. A 5k race may be short compared to a marathon or half marathon, but it’s no trip around the block! Aim to run the same pace for the entire race. You can practice this with interval workouts such as 5x1k or 6-8 x 800m intervals at race pace.
- DO lock-in during that 2nd mile. This is when others will be realizing they went out too fast. This is a great time to focus on nailing that pace.
- DO warm-up. You won’t tire yourself out for the race, I promise. Move around to loosen those muscles by skipping, doing high knees, and other exercises. Avoid static stretches and instead focus on moving dynamically. Include some faster running in your warm-up to increase your muscle tension. End with 2-5 x 100m strides at close to race pace or just faster.
- DO prepare mentally for the pain. As Bill Kennedy said, “Racing hurts. You must accept this fact right away or you’re not going anywhere.”. The 5k race is notoriously a painful race if you run it correctly, especially in that last mile. Prepare for it. Know that it’s going to happen, and embrace it when it comes!
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