Race question???

Question

If I want to run a 22 minute 5k tomorrow, But my best time is 23:04, how should I do it???

Answer 1

Wear a watch. If there are mile markers along the course, use those to your advantage. You want to run at 7:05 per mile, so when you cross the 1 mile mark, take a look at how fast you are going, and adjust your speed accordingly. If you cross at 7:15, speed up. If you cross at 6:30, slow down, unless you are feeling great.

If you can do the first 2 miles in 14:10, start picking up your effort over the last mile to make sure you finish under 22:00. Good luck, man!

Answer 2

At this point all you can do is figure out your splits for the time you want. You do better when you run an even race, meaning your mile times are very close.

For ex: you need to run each tenth of a mile at 42.6 seconds; or run each Km in 4.4 minutes. Since I'm in the US, I'll calculate in miles. That's roughly 7 minutes, 6 seconds per mile. The closer you come to hitting your splits, the better your race will be.

Mile 1 - 7:06
Mile 2 - 14:12
Mile 3 - 21:18
Finish - 22:00

Good Luck

Answer 3

I look at 5ks as 1600meters, 1600meters, 1600meters, and then 200meters. Based on that its about 7:02 per 1600meters. So try to be 7:00 at 1600. 14:00 to 14:04 at 3200meters and if you can keep that pace you will either be on time or have a few seconds to spare. Good Luck.

Answer 4

Was 23:04 your fastest time in practice, or is that your fastest race time? You always run faster during a race. So if 23:04 is your fastest practice time, I think it is totally possible for you to run the race in 22 minutes.

My old boss was a track coach, and he would always say "your body will shut down (pass out) before it lets you die". In other words, run your heart out! You won't die, and you just might beat your time. Good luck!

Answer 5

What I always did was break it down into small goals. "Pass this guy and try to catch the next guy." The first few are easy enough, so you keep at it and next thing you know you're well ahead of where you want to be. That's how I hit my 17:57...my previous record had been a 19:13. I was just trying to break 19 minutes, but I kept pushing and there I was, well ahead of schedule, and ahead of 3 teammates I never beat...

Also, for any hills, keep your back straight, and take a deep breath at the top to regain your normal breathing pattern. But as you go up, push a little more upward than even terrain and try to maintain your stride. Hills were always the hardest part until I learned that trick. Downhill, stretch out your stride a little and push away from the hill, just be careful of how far you push if it's steep.

The number one issue most runners have is form. They slump forward when they begin to tire. If you get tired, force yourself upright, take a deep breath, and get your legs back into normal stride. Believe me, a deep breath really makes a world of difference. It helps you relax.

Answer 6

At this point I wouldn't worry about conditioning. You should have already done that. You'll need to focus on rest, drinking plenty of fluids, and avoiding high-glycemic foods prior to the race. Be sure to eat primarily complex carbohydrates with some protein. You'll need the long-lasting carbs to fuel you until the end of the race.

Answer 7

Your a runner obviously, so you prob already know this, but neways, If you start out at a fast jog, and then when it gets close to the end start running faster. It works b/c you are not using all of your energy at the beginning and then at the end of it you are too tired to run any faster. This way you still have a burst of energy left in you. And you should be able to finish in time.

Answer 8

Don't pay attention to your time, and instead focus on passing as many people as you can in the race. That way, instead of concentrating too much on just going out and running in the race, you'll actually focus on racing, which will most likely improve your time.

Answer 9

Hey there, treadmills have a performance option which can emulate a 5k race. So try your best and record your time.

Answer 10

Get a good nights sleep and pace yourself and try and keep up with the person in front of you until you pass them and do the same with each person. You may not win but maybe you could improve your speed. Good Luck!!!