To get some of life, the airline is running. There are plenty of strategies you could use for a 5K race. Some of these are reasonably good, while others negatively affect you rather than help you.
Basics
The main strategy is to run the entire 5K at a solid pace, only changing speed in the last 400 meters to allow for a strong finish. This goal would be very difficult to accomplish unless you slow down to a comfortable rate.
Rabbit
The worst plan would be to run fast in the beginning and then just hope to finish the race by the time you reach the final stretch. This advice may be useful to you if you see someone else using it. If it is a “rabbit” or someone using this strategy in a race, it would be best to work on speed and behind them from a distance by using pace tracking to help you know how to increase your speed. It’s also useful because when a tough competitor gets sucked in for the first K in a win, it will allow you to have an advantage for the rest of the race.
One of the best strategies is to run one mile faster than your goal pace, then allow yourself to slow down in the second mile to about 15 seconds slower than the first mile, which will allow you to accelerate greatly in the third mile. . If you have a kernel that can handle changes in speed, this design should do wonders for you. If not, but you want to try this strategy, read my article on strengthening your legs and core, which is linked at the bottom of this article.
Pass by
Another great idea would be to run a little faster than your target pace for the first mile and then run the closest person for the rest of the race. Floating allows you to save about 8% of your energy, which is a lot in the last mile with everything else running on empty tank
If the newly found wandering buddy starts to slow down, then move on to the next one. When you feel like you can move onto the next person, just because you can accelerate and not because of slowness, then wait about 10 seconds to move forward. This principle works very similarly to lifting weights. While lifting weights, you may feel that you are ready to start resting on the other side within 30 seconds, but it is better to rest for a full for a moment make sure your body is not just running off the rush of adrenaline. So make sure you’re ready to move on, not just move as soon as you can.
Win in the end
The last piece of advice I find helpful is to start at an easy pace, about the same pace as your practice mile, and then speed up for each mile, or K mark. This strategy helps you to think about losing a tough PR through your strategy, without all your energy, in the race. The last mile will probably be really close to the first mile time, but aim for about 30 seconds to a full minute.
These strategies can’t use anything you’ve learned. To see their full potential, you need to practice according to the plan; to speed up the turn around point, and core workout several times a week. These links will help you figure out how to design your project.
Mile Customer Program
How to train for the Mile
How to build leg and Core Strength
How to Build Your Middle Distance Running Program
