So, at the 5k, I pretty much yelled at some teens some unsolicited race advice, "It's going to be hot, so start conservatively!" And then basically ignored my own advice. This was mostly because I did believe I had started conservatively, but the heat was a little more than I could handle so I slowed about 10 sec/mile every mile until the end. Bummer :(
But I wanted to share some of my favorite race tactics/tips for the 5k. For the 5k I have done lots of racing. I dream of doing a mile race because I think that is where my strength might lie, and maybe some day I will get to do that. But anyhow for the 5k!
**If you are running for time your best bet is also even splits.
(Same or close first and second half- usually you start slightly under goal pace thanks to adrenaline, then hold your pace til the end, when you kick at the end because you are excited to finish. The kick and the start will probably/ should not be very long, maybe 200m. I have personally aimed for a even split. Take the pace for the first two miles that you know you are capable of. Do not push your pace because it feels easy or not hard enough until the end of mile two. That's when the hurt really comes on!! I usually don't run with the aim of placing, I am a time oriented gal!
**If you run really hard for longer than 200m at the beginning of the 5k look out. That is a rookie mistake, that can be painful- I know because I have done it! If you find yourself starting really hard correct it immediately, even if you have to just jog until recovered.
** So, if you are trying to beat a particular person the best strategy is to not let them start off way ahead of you, and get a big lead, or you will mentally detach from that person.
**But on the other hand if they started ridiculously fast, they may have made earlier stated 'rookie mistake'. In that case, just try a slower pursuit! You have some time.
**Stay in the aerodynamic shadow of runners ahead of you , especially in the wind! This will save you a ton of energy. Even if it means going a little slower or a little faster than is ideal.
** If you are close to your opponent and have about 200-400m left run off of their shoulder until you know you can make a long sustained sprint to the finish. If you start too early on your sprint- look out, they may have an extra gear as well :)
**Set more than one goal. Mine are usually 1. Personal Best.
#2 something like under 24 minutes or whatever. Then I usually have goals like Don't get Negative, just run THIS race NOW. Or don't die, or Don't get hit by golf balls or Don't run the wrong course, Don't bump into small children and accidentally trip them ETC. This will keep you moving forward. One of my biggest goals is just keep running and don't give up. :)
**ALWAYS try to have fun and don't get into the crabby pity party. IE UGh this is going horribly ! ... Remember you chose to torture yourself with racing LOL (this one is for me!)