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Running Race Paces?

kimmydctkimmydct
in General Training Discussions

I could have missed this is the vast information on the site but couldn't find it....  What paces should you be running various distance tris?  So if my 5k test time is 29:39 with a vdot of 31.17, how does that translate into race pace?  I do my training at the specified paces, but not sure how that translates to races.  (There was info on HIM & IM Pacing in the Running w/ Pace eBook but not SC)  I did a duathlon today and wondering if I paced too slow.  Last week, straight 5k time was 32:00.  In du today, 1st 5k was 36:21, 2nd 5k was 39:56.  I know it is what it is, but I don't have a lot of confidence in my running and have a tendency to play it safe. 

Comments

  • Paul StonePaul Stone
    Im sure others will chime in but I believe the sprint distance is all you can muster for the run. Empty your tank!
  • kimmydctkimmydct
    True@ Paul. I guess my question is also what is a realistic expectation for a 5k run in a sprint tri vs. an open 5k? (and an Oly vs. 10k) I'm sure you shouldn't expect the same time, but by the same token, don't want to underperform.
  • Coach PatrickCoach Patrick
    @Kim, how well you run is a function of how you pace the bike and the conditions (and your mental toughness.....and luck!). Ball parking I think you'd be at 95% of your open 5k time in a _great_ sprint tri, and 90-95% of your 10k time in an Olympic. Anyone have more objective numbers?
  • thekidduxcthekidduxc

     Kim, this is a tough question loaded with personable variables. I think Patrick's % assessment makes sense... But the question becomes how well do you execute a 5K test? My tests (bike & run) all begin before 5am as a function of my schedule. I'm typically rolling out of bed half asleep. In addition, I'm a runner who competes well when chasing/hanging on to someone. I do not excell in solo test!!!!

    I know there is some room in my test numbers, so if I need to I could adjust. But given my situation and current fitness, I leave it as is...

    I think it's very difficult to look at race results and work backwards to a VDOT. 

    FWIW on sprint/oly, set up your run with a smart paced bike leg. Then empty the tank on the run (sprint) or pick a good aggressive pace based on how comfortable you feel (oly). 

  • spabblingtonspabblington
    Kim, do a search for "Olympic Pacing" in the Race Execution Discussions forum. That is one of my posts where I asked basically that same question and Bob McCallum referred to an article that Rich had written at some point. While it doesnt specifically mention paces, it does talk HR zones for both the bike and run which I just 'converted' to my vDot zones for the run. This was perfect advice for what I needed doing an Oly yesterday. Hope that helps.
  • Al TruscottAl Truscott

     My general rule of thumb for triathlon compared to stand alone event pace for the run ... Go one size up. IOW, for a sprint tri, run @10K pace, Oly @ HMP, etc.

  • mgraffeomgraffeo
    +1 on what Al said. I have yet to best my "+1 zone" paces in a short course event, and it's not for lack of trying! So, Z4 for a sprint, Z3 for an Oly.

  • mgraffeomgraffeo
    Oh, and all bets are off in a Du like that! In general, I find that to be a harder race than a sprint tri. A great race is one where the 2nd run is very, very close to the pace of the 1st run, likely both just a little off of your all out pace.
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