How to Run a Faster 5K on Race Day | 5K PB Tips to PR
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- เผยแพร่เมื่อ 4 พ.ย. 2024
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Are you seeking how to run a faster 5k on race day? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.
Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.
Check out the resources below to help take your preparation and racing to the next level. Leave a comment, like, share and subscribe. Thanks for your support of RunDreamAchieve.
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Nathan Pennington, MBA is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Have a specific topic you'd like covered in my next video? Leave a comment below. I will respond as quickly as I can. Have a great week of training. Check out www.rundreamachieve.com and www.nutritongeeks.com for all your training/racing and nutritional needs.
Been running 22-25miles a week and just signed up for a 5k to run with my wife. Lol I’ve never ran a race of any kind before. I have no expectations other than to have fun. Gonna smile and not worry about anything.
💪💪💪💪💪💪👍👊✊ love the attitude brother. Have fun out there.
I’ve watched Nathan several times in the past . If there’s such thing as vocal gold , he speaks it . An exquisitely wise teacher and coach . Listen up you all .
Appreciate your support Dave and wishing you great success in your future training and racing.
Im 38 years old. Thank you, sir, for the advice on negative splitting a 5k, it’s helped me tremendously. I started racing again after 23 years, was using my old strategy of just going out fast the first mile and just hanging on for the rest of the race, but wasn’t working as well now that I’m older 😂. The first couple of races I started out strong, but would bonk the last mile or so. I ran 24 minutes first race, then 23:57 second race. Then listened to you and started implementing negative splits in my training. Started racing the first mile slow. Now I’ve cut three minutes off my time. Just recently ran a 21:09. My goal is to get under 20 by the end of the year. Every race now I start off slow and get faster as the race goes on, thanks for the advice, it’s very much appreciated.
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I'm the same age so can relate. I used to do a sub 38 mins 10k without even trying, so imagine my ego check when I discovered that after a ten-year running hiatus I now struggle to break a sub 21-minute 5K! I'm loving the process of getting back into it though. Good luck!
Running my first track 5k in my up coming meet, can’t wait!!!
Good luck in your 5k Lucas 💪👊💪
Hi Nathan,
Great content as usual!
I find the 'virtual pacer' on my garmin really helps in not blowing up on that first mile charge!!🎉
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Thanks for the advice just ran my second 5k and PR. Just trying to approve my race strategy and getting faster.
Congratulations and very well done Damien! 💪💪💪💪
Thank you so much for great advice! Nice to hear someone that experienced and wise. I am training for my 20th marathon and my goal is to get under 3h! You’re always an inspiration!
Appreciate you Simon. Continued success to you brother and I know you can get under 3 hours for the marathon. Keep me updated!
How are you doing 3 years later???
I remember going into an exam bricking it until I saw the questions and realised I could smash it. Because I was prepared. Same thing for 5Ks: if you put the work in and time it just right, you will smash your PB as you deserve to for all your hard work.
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Fantastic video. I have a 5k tomorrow July 06, 22, at 7:30pm in Mexico City. My best 21k was at 1:34 in Miami last February 22, and I objectively expect to run tomorrow’s 5k below 22 mins. Will let you know the outcome after applying this “holding off the first mile strategy”, meaning in my case running the first mile between 7:15-20, and all in the rest of the race. Thank you!
Look forward to hearing about it.
When did you eat if race starts at 7:30pm?
Thanks for the original tips and advice! 😊
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Thanks for this.
My pleasure and wishing you continued success with your training and racing
I did my first 5km race in over 30years as I had a back injury,I ran it in 19:57 and I actually took my time in the first mile then went for it,I suppose it's not a bad time for an over 50 category 😊
Outstanding work Mark dropping that 19:57. VERY well done! Keep up the superior work and me posted on your future races.
Hi, love the video! I was encouraged to run my first 5k ever this upcoming Saturday and was put to the challenge to run it under 30min, I’ve never trained for running, I’m a consistent weight trainer. I am 29 and weigh 210lbs very athletic build, I’m hoping some of your tips can help me beat 30 mins, I’m more worried about cramps and shin splints, I have been stretching a lot this past weekend and will continue to do so. Any tips for such a short notice race/ with zero training? Any tips will be highly appreciated 🤝🏼
Well done working to get into better shape and aim for breaking that 30 minute 5K. I know you are going to do it. I think more than anything is to build at least 3 to 4 weeks of easy mileage with 3-4x50 meter strides twice per week. You don't necessarily need to be doing a ton of speed work, long tempo runs and long runs...just consistent mileage...as you build that, your going to be even more confident, your weight will balance out as well. Also, since its a short notice race, just go out and have fun, see what you can do and build on your fitness from there. Keep me posted on your progress. You are doing awesome.
@@rundreamachieve tuning back in! Just finished my first 5k a couple minutes ago and I was very very impressed with my timing and pacing! Overall time of 25:24 with a 8:11 pace!
For being someone with a lot of muscles mass and zero running experience it’s safe to say we have a great foundation to build from. Gona start traing for about 5-6 weeks and see what my time can come down to after that’! Overall I thank you for your content and motivating me to get out there and achieve the best time I possibly could for myself.
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For whatever reason I can’t train faster than race pace but when race day comes I’m surprised by how fast I’m moving
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Nate: dude, I feel like I’ve already cracked your brain and stolen some of your knowledge.
I have done this very thing to hit my “over 40” PR for the last 5k I ran just before the world locked down. My mile splits were all plus or minus 3 seconds from my total average, and i started passing people at about 1.75 miles.
The only thing I would add to what you said is to do a thorough recon of the race course. I scouted my course via Apple and Google maps. I used the Google measuring tool to find the 400 and 800 meter marks and then went out to the course and verified it via walking with the GPS watch. I made sure that i hit the first 400 and 800 at my “hold back pace” and then just settled in. At the mile mark, I was somewhere between 20th-25th place (too many people to count) and I ended up finishing 3rd.....and this was the first 5k I had ever done specifically holding back. It’s absolutely the right way to race, and almost no one (on the sub elite level) races this way. Great advice, Nate.
Spot on Jonathan! YES! DO a recon of the race course prior to the day of the event. VERY true. Appreciate your feedback. NICE work on that 5K finish. THAT is the way to do it.
If I want to run a sub 18 min 5k, what should my first mile split be? I was thinking of running splits like a 5:48 first mile, 5:46 2nd and then kick the last 1.1 miles
Hey Ethan...check out tomorrow morning's video where I cover this. Keep up the great work. I know you can do it.
How old were you when you achieved your PB? Really impressive pb btw
31 and thanks for your support 💪💪💪💪
Great video 💪🏻💪🏻💪🏻
If I was to follow this tactic and I wanted to run a 18:59 5km, what time would I run the first 1600m ? Thanks!
No faster than 6:10-12 at the mile
@@rundreamachieve thank you 🙏
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I want to reach out & pay for your services. I have some questions. Can I e-mail you with my questions & purchase a training plan?
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if I want to run a sub-17-minute 5k what should I split the first mile in?
No faster than 5:34 at the mile.
How much slower would you suggest off goal pace for the first mile?
4 to 5 seconds
@@rundreamachieve thank you!
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I am looking at breaking 20 minutes/19:59 for a 5k. What should my first mile be if going in not so fast? Thanks
I wouldn't go out any faster than 6:35 through the first mile then make it an all out 2.1 mile race.
@@rundreamachieve good stuff!
Will give it a bash in a couple of weeks
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@@rundreamachieveI nailed the sub 20, down to 19:26 now for the 5k. Next target 19:15 💪🏻
Congratulations@@richboz9293 THAT is what I am taking about! Awesome job!
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Is it normal to not get nervous at races?
I think its natural to at least have a bit of nerves morning of the race but I always ran my best when I was most relaxed and confident about the work I had put in before.
@@rundreamachieve I get none at all. Actually idk y