This weekend I'm running my very first 5k race. I've done quite a few races before, but never shorter than 10k (except for a 8.8k xc).

My target time is < 21.30, based on my PR of 21.47 (first 5k of my last 10k race), which should be doable given that the wind isn't too strong (course is pretty open and really, really flat).

The thing is, I'm not sure on the pace I should start on. Obviously, as I want to do 21.30, you could say that I should go for 4.18/km. However, during my interval sessions (6x1000 with 2min rest), I am able to stay somewhat below that (average about 4.15 or even faster).

I know I can give a bit extra during races, but I don't want to start out too fast and have lactic acid pouring out after 3k. But I think I might be able to do 4.10/km on a good day.. That would have me go under 21 mins, and to be honest, that's a bit frightening as I'm not exactly a speed devil.

All advice and general encouragement is heartily welcomed

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TARGETS
21,1k in < 1.30.00 (by December '10) (progress)
5k in < 21.00 (done, 20.05) --> 5k in < 20.00
10k in < 43.00 (done, 42.53) --> 10k in < 42.00

No Advice Bas but plenty of encouragement from me. I have no doubt you will get your 21.30, I'm only half round round a 5k at that point

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Goals for 2010
Sub 27 minute 5k by the end of year, almost there with 27.07
1000 miles run by the end of the year
To beat my current HM PB of 2.16
My justgiving page: http://www.justgiving.com/Lisa-Preston0

Personally I wouldn't wear a watch or any form of pacing devise. Run with your head, heart and listen to your body it's the best pacing devise you have.

Good luck with it and let you know how you get on.

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2011 Sturunner - <1:12:00 13.1 (Fulmar)
2010 Sturunner- sub 2:45 VLM (RichardSimkiss) DONE

*Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.*

Thanks Lisa and Stu for the encouragement. I'm looking forward to Saturday.

I don't like the idea of running without a watch. I see what you mean but I don't think it'd work for me. I don't watch it obsessively but as this is my first 5k I'd like to see (mainly after the race) how I've performed from start to finish, if I've started out too fast or to slow, etc.

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TARGETS
21,1k in < 1.30.00 (by December '10) (progress)
5k in < 21.00 (done, 20.05) --> 5k in < 20.00
10k in < 43.00 (done, 42.53) --> 10k in < 42.00

bang on pace for the same time as your pb for the 1st half then open up for the 2nd???

watching the clock will do you no favours for such short races. if you do start too fast, so what, the race is short. this isnt anything like 10k. in fact one of my best runs on the track was my second 5k track race (17:13) and i never improved on it all track season. this race was one i 'paced wrong' and started way too fast with the elite guys and then slowing near the end. yet it was my PB for a long time.

it was only months later with excessive speed training that properly made a decent breakthrough on this time so next year is looking better. when a good results happens is more to do with how you race than anything else. from experience you don't realise a good or bad race at such a short distance. i had what i though was a good race and i got 17:47, so it can surprise you, and conversely my best times i've never expected them. m normally its only because someone is racing your near the end or you push yourself that bit more at the start that means you end up with a PB. the actual difference in pace during these races is minimal so it's very hard to tell.

i did once tried running with a watch for a 2.3k relay (of something silly) for your very same reason and it mess me up. i sprinted at the start, when i thought i was nearly finished i saw my watch and it was only 5 minutes, so i gave up after that, felt tired. i would have just pushed myself and finished hard if the watch wasnt there so best get rid of it. ignorance is bliss when you are killing yourself near the middle-end of short races. maybe for longer distance the watch can be helpful but in short speed races you'll do better without.

good luck, i'm sure you'll do better than you think, i ran my first 5k in 21:30 a couple of years ago, and with training i've managed to knock a lot of time off this. you can improve a lot with persistence and given your training intervals already, much before i ever started them, i suspect you'll improve a lot. good luck in the race.

Thanks Neil and Revenged for the tips and encouragement.

Revenged, you bring up some very useful tips. I will still bring my 305 to the race (I want to see the distance and race buildup afterwards) but I will try and let the race / my body guide me rather than the clock. It makes sense. I'll try and turn off the audio signals to prevent distraction (if I don't forget), that might help.

I'll let you know how it turned out. I'm curious to see how I'll do since I'm more of a half marathon guy, but I like to mix things up and change focus every now and then.

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TARGETS
21,1k in < 1.30.00 (by December '10) (progress)
5k in < 21.00 (done, 20.05) --> 5k in < 20.00
10k in < 43.00 (done, 42.53) --> 10k in < 42.00

I'd second (or third?) the advice that's already been given about running without a watch... especially for a 5k! You (as a runner) need to gain an understanding within yourself of what you're capable of, and only by encouraging the body to use it's own pacing mechanism are you ever going to understand what you're truely capable of.

You might find that in some races you start too fast, some races to start too slow etc, but the end result will be very similar (assuming you give maximum effort), and each pacing mistake will be a lesson learned.

Try and do the same based on garmin pacing and what happens?.. You don't learn a great deal, that's what Say you set off a too fast a pace, you start to struggle and all your garmin is telling you is that you're going too slow - your body wants to slow down but you're trying to speed up because the garmin is telling you you're going too slow - end result is you just make the situation even worse. The next time round you'll have remembered that "well last time 4:10/km was too fast, so I need to start slower"... but what if your fitness has improved since then... is 4:10 still too fast? is it not fast enough? you don't have any idea since you were relying on the garmin to pace you. had you pace yourself you'd remember "right... last time I started off pushing myself about this hard and it was too fast, I need to ease off a bit before I do some damage"...

The body is a bloody amazing thing, and as useful as a garmin is, it sure aint as clever as your body! Just let your noggin do it's thang

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

Run with the watch but don't look at it until after you've finished

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www.motott.co.nz

Yeah, that's the plan I decided on.

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TARGETS
21,1k in < 1.30.00 (by December '10) (progress)
5k in < 21.00 (done, 20.05) --> 5k in < 20.00
10k in < 43.00 (done, 42.53) --> 10k in < 42.00

I train guys to perform on feel... but to do this they look at there performance as they train after all if the training is right they will go faster on race day.. a small mistake is normaly in the 1st 5 minuets setting off to fast.. this dosent cost too much(as long as you didnt go nuts) but a overly fast 1st half can be a wee bit more costly.

anyway I think you are well on the right track on this.

Finished in 21.33. (Garmin said it was 5.08k and that I crossed 5k in 21.12, but I'd rather use the race result)

I don't know what to think of the result. I mean, every PB is good, but I was hoping for a little better. Started out a bit too fast I think (first k in 3.54). After that, we left the track and got into open space. Even though it was better than yesterday, it was still pretty windy. That didn't really help

Ah well, it's a PB anyway, I'll just have to do another race somewhere this year to meet my target. I'll try and be happy with the result for now.

I managed to finish before the ladies' winner, that was a first in itself.

I didn't look at my watch for the entire race, and it felt good. Thanks for that tip

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TARGETS
21,1k in < 1.30.00 (by December '10) (progress)
5k in < 21.00 (done, 20.05) --> 5k in < 20.00
10k in < 43.00 (done, 42.53) --> 10k in < 42.00

Basd,
that's a great result!! It's a PB and it's only 3" above your target, so you have to be proud.
Congratulations !!

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"There's no such thing as bad weather, just soft people." Bill Bowerman

Mezza Maratona di S.Antonio on 25-Apr in 1:55' FAILED 2:00'47"
Complete 30Km Cortina-Dobbiaco on 30-May DONE 3:04:32
Complete Venice Marathon on 24-Oct