Run test pacing strategies

[Deleted User]

I've seen posts on how to pace the bike test, but not much that I can remember on pacing a 5k run test.  I went out way too hard on my last one and almost blew up around mile 2.  Any run test pacing strategies out there?  I've seached the web for 5k race pacing strategies and found lots of conflicting info.

Michael Byerts

First, accept that a 5K test is going to hurt, a lot. If you do it right, you should be almost cross-eyed when you finish. If not, you left something on the table. When you say you "almost blew up," what does that mean? Did your mile/kilometer splits stay the same or get slower? If you ran almost the same splits, but just went deep into the pain cave, you did it right.
I am by no means an expert, but I have always thought that in a flat, windless 5K, the ideal pacing strategy is to even split, or slightly negative split. I usually don't quite manage it but come pretty close.
I typically identify a goal pace that I think is a reach, but attainable, and try to hold that pace (usually something like most recent test minus 15 seconds a mile). It is usually challenging but manageable to start and gets progressively harder. I also check my pace after the first half lap and lap to make sure that I am not going out too fast. But don't look at pace again until I hit the mile markers.

mgraffeo

here's an old post I wrote a while ago about my approach



http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/1095/Default.aspx#16722



works for a treadmill tester, probably not quite as effective for outdoor.  Some real gems in there from Chris G and Al on outdoor strategies for a 5k.

 

Peter Greagg

I have been doing EN work form almost 2 years now and have just decided that I need to test my Vdot in a race — up until now I have just run a 5 km TT by myself.
I have just found out that there is a 5 km race at lunchtime every Friday, so I will use that for my next test. Hoping to get a Vdot bump.

kkiefer

Mike,



this stuff is great, i add into the OS FAQ Wiki for your review.

I formated and structured a bit, what do you think?

http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=OS+5k+Pacing+Guide



Kai

hollow_r

Thanks for directing us there. Good to review this in the midst of OS habit forming.

mgraffeo

Kai, very helpful. Could you edit the 0 - 0.5mi section, to make it clear that my suggestion was to go 5 seconds slower than your previous 5k pace?

Thanks!

Mike

[Deleted User]

Thanks for the feedback everyone. Mike - your approach is what has worked for me in the past, whenever I had a successful test. I've messed up my share though trying other things. The last one I went started out at a pace that matched what I thought (wanted) my new Vdot should be. By mile two I was in big trouble and slowed significantly. Managed to get across the finish with the same Vdot as the previous test. Disappointing. I had settled on negative splitting as the way to go, but you have filled in the specifics!

As a side note, I found some at least one interesting study online, where they found that if runners went out faster than their average pace they did better overall. They were able to "bank" time in the beginning when they were fresh, then back of a little for the second mile and perhaps slightly recover, then hammer it at the end. Perhaps this works for elite athletes with a high pain threshold, but did not work for me.

gopetego

I have found 5k vdot testing to be much harder than FTP testing. I seem to have a better feel for where my FTP #s should end up based on training then my run pacing. To Jim's point, in looking back at some 5k runs over the last 12 yrs - I did notice that I performed better, or PR'd, when mile 1 was the fastest and I held on as best I could to finish (not that this was intentional). I think, due to the relative short distance, if i try to negative split a 5k, I never end up running as fast as I could in mile 3, then if I had went out super hard in mile 1. IOW, my body can't keep the relative fast pace (5 to 10 seconds slower than last 5k) up for 2 miles and then increase it enough - it tends to flattens out. Where if I go out hard in mile 1, I may run a pace which is z5+ for me and bank enough seconds that gives a better race result. FWIW, I think this only works for me in a 5k or shorter distance. Also, this may only work for a runner at my level ( 200 lbs & vdot 45-46) - where I think my body type is generally more suited for the short durations of very hard power/work then a better/leaner/lighter runner.

b/t/w - Kai - I love your signature line w/the Jens quote

mgraffeo

I've also found that it's much, much harder to 'take up the pace' outdoors, where you create the pace, vs. on a treadmill, where you push a button and either do it or fly off the back. Still haven't had the perfect outdoor 5k...

[Deleted User]

See this: http://www.runnersworld.com/article/0,7120,s6-238-244-259-11738-0,00.html

Six percent faster than my baseline 5k pace for the first mile would be very, very tough! Not sure what pace I could sustain for the next two miles. We need a fancy spreadsheet to run scenarios...

Shaughn Simmons

I second what Mike says about the differences between outside vs. a T-mill.  I prefer outside for many reasons but will divert to the t-mill if it is on the only option available always using a 1.5% incline when I do......

foolio_mugoolio

What about doing it on a measured track? I know I can come very close to a chosen pace, but I do need to have a watch to keep an eye on my time every half lap when I do start getting tired?

My 1st VDOT came from a real 5K race, but I'm going to do my test next week on a track so we'll see if it goes well or not.

Shaughn Simmons

Enrique, I do all of my test on a measured track normally if there is no local 5K race option.........

kkiefer

@mike, i did the update, should be better now. I hope it is clear for every body to warm-up as perscriped.

@shaughn, enrique, i wish i would have access to a track in winter time. I use a flat section of my outdoor running trails, do program my garmin to give me my km markers, and the pace zone where I should be in. Works quite well for me, but yes a track would be cool.

Coach Patrick

@kai, thanks for capturing this in the wiki!

David Sacoman

 @ jim

Thanks for the article. I tried it this morning. My previous test was 21:07 and figured I would try and match my personal best of 20:30. According to the article my first mile should have been about 6:15 or so. Going off RPE I managed a 6:22 and hung on. I ended up shocking myself with a 20:03. Going out hard worked out really well for the 5K test.

[Deleted User]

David - painful run I imagine? When you say you hang on, what do you mean? What were your splits, if you don't mind me asking? Debating attempting this approach next time.

foolio_mugoolio

Hmm... I'm doing my test at 5:30pm. I'm thinking of trying the "go out fast for the first mile" approach since I'm not on a treadmill. I'll be doing it on a track. Eh... why not. I'll report back how it goes later.

foolio_mugoolio

Ok. Did the test and ran mile 1 faster... around 6% faster then my goal pace. I finished around the same time as my last 5K. eh.. I'm happy with that.

http://connect.garmin.com/activity/151819542

kkiefer

Hey Enrique, glad to here you are happy with your result. How did you pace your last test and which pacing you think you will use next time. Sorry i am eager to learn from the fast guys

David Sacoman

Jim,

My splits were pretty much even. Slightly faster on the last mile. I tried to focus on a reasonable hard pace for the first mile and was happy with the split. The next mile I kept my focus on my feeling of pace but kept telling myself to stay relaxed. The last mile felt like I was slowing down due to the increasing effort so I kept trying to accelerate knowing it would be over in 6 minutes. The last two minutes were running from tree to tree keeping the pace until the finish was in sight. A reasonbly fast paced first mile makes sense when you are still fresh and then it becomes a mental exercise from there. Good luck.

gopetego

Enrique - good job. My 5k time is very similar and in looking at your splits you really went out fast - 5:4x for first .25 would've been too fast for me. I would've gone out no faster than around 6:25 pace. I would've hoped to keep the range a little tighter from fast to slow. But of course - always easier said then done. Easier to do on a TM. But its a trial and error kind of thing....

foolio_mugoolio

Hey Enrique, glad to here you are happy with your result. How did you pace your last test and which pacing you think you will use next time. Sorry i am eager to learn from the fast guys

@Kai - I tried the "go out fast in mile 1" approach. as Pete noticed I went out REALLY fast in my first lap around the track. More than I actually wanted to but I backed it down in lap 2. I was checking my lap times trying to hit 1:38 per lap (6:34/mi) for the first 4. I came close. I lost some momentum in the next 6 laps where I wanted to hit 1:45 per lap (6:59/mi), but I averaged 1:48 so a little slower than goal. The main reason I slipped in these 6 laps is that I started to feel that "suffering" feeling right after the first mile and I was a little hesitant and didn't want to totally blow it so I didn't push it to that 6:59 pace. Incidentally, my first 5K TT in week 1 was a major failure so I didn't want to repeat. (For my first VDOT I went with a recent 5K PR).  After lap 6 or 7 that suffering feeling was getting harder and harder to push back.



Then for the final 2.5 laps, I was suffering something fierce. I'm glad I had just read that article by Chrissie Wellington and how having mental fortitude is important.... I was reaching down deep to finish this test.



I think I will try Mike's version of the test next time just to see if there's a difference in how it feels, the resulting time, and in the level of suffering that I feel.



@Pete -- Thanks.. yeah, I didn't meant start out at sub 6:00 I guess I was a little amped.

EP