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Jul 2024
11:52am, 4 Jul 2024
81,434 posts
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Gobi
Some impressive first miles , found myself looking back and seems when in 16.40 shape I run the first mile around 5.14 then drop pace - ran 2 around 16.40 in 2022 - 1 saw me slower in 2nd mile and slower again in 3rd the other saw me drop more in 2nd mile before picking up in the 3rd.
Current training(I jog a bit) sees me lacking real leg speed so miles are all MUCH closer together , last outing was 18.04 and saw 5.50 5.55 5.50 then 5mm pace to the line to miss by 4 seconds ( that last effort felt like the best I could muster which is on a relative scale not very fast for 29 seconds).
Although it would have been 17.xx on a good course given my aforementioned training I don't think it would be much faster.
Possible I may have a pop at 17.xx this week or the following at Cannock , I could go to Isabel trail which is 7th fastest ranked in the UK but ....
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Jul 2024
2:05pm, 4 Jul 2024
44,949 posts
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SPR
I imagine road Vs track might come into it. It certainly seems easier to go off fast on road (but things like the road relays at Sutton Park definitely pay you back for not doing that) and with track you get the feedback per lap. I think the fast mile, ease off mile, back on it mile, is probably the way to go if going for the fast start. I'd struggle to execute that though and would likely just end up holding the fast start for too long and blowing. I've been beaten by a junior twice in 1500m races as they seem to pull this of innately due to the middle feeling hard (I overtook in the middle and they came flying past during the last lap) and TBF I had similar when I first started running 1500m (not to the extent of this junior though).
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Jul 2024
3:07pm, 4 Jul 2024
2,605 posts
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stuart little
Having looked back at a few of my better 5ks, it's tended to be a fast(er) first mile then +10-15 secs for miles 2&3. The handful of times I've gone out quicker than that it bit me on the arse, unsurprisingly!
Suspect a good bit of my quicker first miles was jostling for a decent position in amongst the very ambitious starters!
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Jul 2024
4:14pm, 4 Jul 2024
2,420 posts
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Brunski
My best 5k 16:44 looks very even but that doesn’t account for the gradient.
Mile 1 5:27 (38/21m)
Mile 2 5:23 (30/31m)
Mile 3 5:24 (15/32m)
29 secs at 4:54 pace.
Grade adjusted I reckon a slight fade from mile 1-3 but pretty even.
I’ve had runs going out at 5:10ish where the final mile is more like 5:50, so definitely agree it’s best not to go out too optimistic.
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Jul 2024
4:15pm, 4 Jul 2024
5,406 posts
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J2R
All of my best 5Ks have been with the first mile the fastest, then a bit of a dip, and then picking it up again for the last 1.1 miles. In fact, my very best times have been when I've run the first mile faster than planned, thought "This is crazy!" but decided to try to hang on, and have just about done so (or rather, have slowed down a little but not as much as feared). Of course, this is usually a recipe for disaster. 5K is the only road distance I would consider a positive split on - everything longer I need to do either even or slight negative splits.
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Jul 2024
4:28pm, 4 Jul 2024
2,421 posts
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Brunski
I think you get a bit of free energy at the start of a race (ATP), so a quicker start to get position and then settle into your pace seems sensible.
Where I struggle is when the 2nd mile split (or in lap pace) doesn’t show as quick as it feels. This is when I often give up the ghost of a target time, it’s probably caused by going off a bit too optimistically.
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Jul 2024
4:33pm, 4 Jul 2024
312 posts
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Miser
You’re probably right SPR. I think the course became slightly more challenging each lap as the just under a mile loop shifted the profile along slightly (fast downhill initial half mile).
My thinking on the second mile is mentally it’s toughest, so if you can squeeze something extra out there, you can maybe(!) still find something over the closing stages - especially if you’re aware you’re ahead of where you’d normally be!
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Jul 2024
4:42pm, 4 Jul 2024
5,408 posts
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J2R
The race I did last night is the key 5K in the local race calendar, a fast pretty flat course attracting a strong local field (last year there were 5 guys under 15:00). For some reason, I always run a fast first mile there which yet somehow never feels fast. It must just be the buzz of going with the flow. Can't really understand it.
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Jul 2024
4:47pm, 4 Jul 2024
44,957 posts
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SPR
XC is one where 95% of the field just goes fast and places can be made by holding back early on. Sounds like your 5k is the same J2R.
I'd say creatine phosphate is only relevant for the first 400m or so, once you're past that, you using other systems. If you look at world records, they are even to negative split.
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Jul 2024
6:48pm, 4 Jul 2024
313 posts
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Miser
Completely agree it’s not a sensible way to race, I’m all for even splits and definitely think you need to control that first 400m canter.
Saying this - I’m quietly planning a red button 5k soon. Go out hard, hit the second mile as hard as possible and see what happens. Fitness test, experiment or constructive building of moral fibre (back to the pain discussion earlier, perhaps!) despite the difficulty justifying, I think it might just be worth a go…
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Sub 19 Min 5k Thread
Jan 2025