How to Find Your Perfect 5k Race Pace
Did you know that finding out exactly how fast or how slow to go on a 5K makes every run much better? Unfortunately, many runners tend to look at their gps watch for their time and not focusing on what pace the are running.
In an effort to improve the overall running speed, most runners aim for a very high pace when they run. If you become too overambitious and pace your workouts at an incredibly high rate, then you shouldn’t be surprised when you get workout burnout, physical injuries and mental fatigue.
The secret is really simple; when you run well within your limits, every workout becomes a fun, and pleasurable experience. Not only do you have enough reserve energy for that final push, but keeping a comfortable pace allows more room for improvement.
There are plenty of calculators to help you find your pace such as these here. I’m sure your next event is creeping up as we speak, so I’ll get right to it. If you’re looking to make a decent mark in the upcoming run, here’s how to find your 5K race pace and maintain it.
Just like speed, endurance and virtually any other element of running, you have to find your pace through training. The key to being more accurate and consistent with your race pace is to have solid workouts that train you on how to maintain the correct tempo as this video here shows.
Since you’ll be running only 3.1 miles, the pace may vary from mile to mile. Keeping a consistent pace will not only ensure that you do not wear yourself out midway, but that you also have enough left in the tank to sprint past your opponents when the finish line is in sight. Here are a few tips that will help you identify the right pace for your legs.
Run a Mile Hard
Ever heard of the magic mile time trial? Well, it basically involves determining your best time or magic time for one mile. To successfully run a magic mile, go out on a track and jog around once or twice as a warm up. Remember to stretch out properly so at to minimize any risk of injury. After the warm up, walk around the pitch marking out the hot spots and identifying yourself with the slant or slope.
The next step will involve timing yourself as you run a full mile, which is just four laps on a standard track. But instead of running at a comfortable pace, push yourself a little more than you usually would and record your time. However, don’t run at such a fast pace that your lungs can’t keep up. The final time for your magic mile will give you a very stable and reliable indication of your top speed. Do this magic mile run every day for a few week and try to beat your previous time each time.
You can use that as a reliable benchmark to determine the exact pace that is most appropriate for your fitness level on daily runs. Obviously, it’s going to be hard to maintain this top magic pace for the full three miles at first, so your real pace will be a bit slower than that. However, hitting the first mile hard every day will see your pace improve significantly as your training progresses. It’s worked wonders for my first mile push and has helped me achieve pretty decent times in all my 5K runs.
Slow Down Every Day
While it may sound counterintuitive, slowing down a bit every day is exactly what you need to do if you want to find your natural pace. You heard me right, and if you followed the first step, I’ll go ahead and assume that you have a good idea what your magic mile time is. Whether your best mile time was an hour or something more impressive like 10 minutes, it’s time to slow that down some more like it says here.
On your daily runs, try to run about 1 or 2 minutes slower for ever mile than you would if you were chasing the magic mile. If pushing gets you there in 20 minutes, try to finish at a steadier pace in about 23-25 minutes. At this pace, your body should feel more comfortable and relaxed after being used to magic mile times every session. You could even have a conversation with your training partners without stopping to catch your breath.
If you still find yourself huffing and puffing, ease off the gas. Take is even slower, don’t worry about turning your run into a jog. It’s all about taking it quite slow and steady on this one. Make sure you record your slowest time and compare it to the magic mile time; you’ll need it later.
Get Used to It
The thing about your perfect running pace is that your body will always agree with it. No matter how hard you want to finish a race as one of the top 10, it’s all in vain if you try to overwork your body. But you also have to remember that being comfortable and capable are two different things.
Your body is as comfortable with a long walk as it is a steady jog, so you can’t be too comfortable. Once you’ve found your slowest time and compared that with your magic mile run, it’s time to strike a neat balance that will be beneficial to both your final time and energy consumption. So, if you ran your magic mile in 10 minutes and your slowest mile in 14 minutes, then your average pace should be somewhere around the 12-minute mark.
With your perfect pace set in your running watch, try to run an entire 5K while being as consistent as possible in every mile. Practice running at your ideal pace on the track and pretty much anywhere else where you can squeeze in a good run. If you can be truly consistent all through the 5K with an average pace of 12 minutes a mile, then you should be able to complete the race in just a little over the half hour mark.
Use Tune-Up Races to Confirm your Perfect Pace
As always, I keep encouraging all my fellow 5K enthusiasts to participate in as many races as possible. You don’t have to wait for the D-day only to find out that your pace may have a couple of flaws and limitations here and there. If you really want to confirm whether your pace is legit, then there’s really no other way to go about it other than by putting it to the test.
Again, it doesn’t matter what type of race it is, as long as you have someone to compete against. Research shows that nothing kills a great gameplan than being yanked out of private training and straight into competition. Maintaining a pace of just a few minutes per mile might be easy when you’re alone, but factor in the presence of other people all around you, and your tempo plan gets thrown out of the window. Jumping in a race will help you build more focus and see how well your pace can keep up under the pressure and confusion.
These tune up races also serve another very fundamental purpose. In this case, I’ll just go ahead and assume that we’re all training for the upcoming 5K events. As such, the best types of tune-up races that you could sign up for include half marathons and 10Ks. Think about it; you are now confident that your pace can hold out for at least 3 miles in a 5K, but what about the full distance of a half marathon (13.1 miles).
Running longer tune up races will see how long your pace will hold up. If you can manage to hold your average pace for just 5 or 6 miles, then I’ll be damned if that’s not your perfect pace for a 5K. By the time your pace takes you to the end of a full marathon, I think you can safely add a few more minutes to the measly 3.1 miles that a 5K race offers.
Factors to Consider when Determining your Running Pace
Your perfect running pace is the precise zone where you feel like you could run forever. If you expect to succeed in any 5K race or other long distance events, then you’ll need to find yours quick. However, there’s more to it than just running; you have to consider the following elements.
• Your Breathing
In your right pace, you should be breathing comfortably with easy air exchange. Sure, you can expect fatigue and shortness of breath to set it. But if you find yourself gasping, huffing and puffing, then that’s not your right pace. Here is an in-depth article of how to breath when running.
• Your Form
To identify your right pace, you have to be using the correct running form. Your head should be up and your eyes straight with the arms loose and controlled. If your form is wrong, then chances are that your pace will be significantly slowed down. You can find how to make sure your running form is perfect here.
• Heart rate
That’s right, even your heart rate will come into play when determining your perfect pace. If your maximum heart rate is low, then there might be a few issues. The ideal pace will usually have your heart rate somewhere between 70 to 80 percent of the maximum heart rate. To find your own max HR, take your age and minus it from 220 for a very close approximate. A more in-depth detail on the heart rate running zones can be found on the Polar blog.
There you have it; all the tips you need to not only find your perfect 5K running pace, but also improve on the overall finish time as well. I hope this guide will help you avoid the common mistake that most athletes make of setting an extremely high pace that only works against them. The key is listening to your body during training and working with it to achieve a pace that you can truly call your own – not too fast, not too slow, but just right.