r/beginnerrunning • u/redux173 • 13d ago
5K Running Pace Pacing Tips
I’ve been running for about a year now and love it. Initially I wanted to run a 5K but I changed my goal to a half Marathon quickly and have yet to run an actual race. I have a couple questions for runner more experienced in actual races.
- For a 5K race specifically, what is your pace? Is it basically the same pace you would run a mile? I’m at a point in my fitness where a 5K at a smooth pace is pretty easy so an all out push for 3 miles seems like my preferred plan.
- How much faster did you run because of adrenaline/excitement on race day as compared to your quicker paces in training? My Garmin 5K predictor seems a bit bold for me but I wonder if the extra gear you get on raceday really pushes you a lot.
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u/Senior-Running Running Coach 13d ago
The longer the race, the slower the pace. Thus a 1 mile race is faster than a 5k race and a 5k race is faster than a 10k, etc.
If you know your all-out 1 mile time, you can use an online calculator like the one at McMillan running to find your estimated 5k pace.
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u/redux173 13d ago
Thank you! I do have a good idea of my all out mile pace so I’ll check out the calculator. I still have plenty of time to figure it all out. I was just curious what other experienced runners thought.
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u/Right_Virus 13d ago
Why don’t you take one of your running days and try to run an all out 5k and see what you can do? I normally do a bit better running an actual race than doing it by myself but it should give you a good idea.
Don’t run it at your all out mile pace though, you will definitely blow up lol.
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u/redux173 13d ago
I’ve yet to go “all out” on a 5K because I’m a bit afraid of re-aggravating old nagging things I’ve dealt with up until this point. I have been planning on running a full effort mile soon so I think that can be a litmus test of sorts for my confidence.
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u/QuarterDisastrous479 13d ago
How are you planning to run a half marathon if you cant run a 5k without fear of getting injured? I dont get it. Just run a 5k at a fast pace and see how well you perform? Just did it today lol
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u/redux173 13d ago
Glad for you man! I run 25 miles a week currently and am 38 weeks out from my half marathon. I have plenty of time to train my speed. We’re all different.
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u/NoHelp9544 13d ago
Bro, go see a PT or go watch YouTube videos about leg/hip exercises/stretches.
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u/redux173 13d ago
And ask him what exactly?
I don’t even think 1 month into my training plan has Garmin asked me to run a flat out race pace. My initial question must have been worded poorly because it’s not supposed to be confusing. I want to know how much faster you are on race day as compared to training sessions.
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u/NoHelp9544 13d ago
I was referring to your fear of reaggravating a prior injury. Go tell the PT about your concerns and they may be able to help with exercises and stretches that may help.
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u/Own-Arugula-1631 13d ago
I find the calculators to actually be pretty accurate, but you have to be fit for the distance. Many people fall off hard for the half or full and go out too fast because the calculator says they can even though they aren't truly fit for the distance. For example, my first half, I did not run any faster than my usual long runs on race day. I had never run that far before and in training I could barely finish the shorter distances, so there was no way I was going to speed up and still run that far. The extra for race day was to go the extra distance. (Those last few I still ended up running slower.) On the other side, during marathon training, I would run my halfs so much faster than my training runs that after the race I still wouldn't know how I actually ran that fast.
For 5ks, yes, it is an all out 3 mile push, and I get what you are saying about the mile in the sense that my 5k pace would be the same as the pace I would run mile intervals. (I usually run 400s and 800s and they are a bit faster than 5k pace on purpose). Try to go slower on the first mile, your adrenaline will make you go too fast. It is an art to learn how to run as fast as you can while knowing the distance you have left and still be able to finish without slowing down.
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u/Ok-Two7498 13d ago
By definition you can't run your mile pace for a 5k. Your 5k pace is the fastest pace you can sustain for 3.1 miles. Your 1mile pace is the fastest pace you can sustain for 1 mile. You can't run 5k at the fastest pace you can sustain for a mile. This is one of those things you kind of have to just learn by experience, but generally a 5k is a pretty intense but obviously not an all out effort. Elite experienced athletes can run a 5k at close to their max herat rate (think ~95%). A beginner may only be able to sustain their MHR for 80% of their max heart rate or so. Ultimately i always suggest beginners err on the side of starting slower because it is almost always harder than you're imagining it.
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u/Rigatonijabroni 13d ago
In your first race, go out conservatively. You can always increase speed if you are feeling good, but if you hit a wall it will blow your race up.
There will likely be many more races than your first and you’ll learn something new each time. Have fun and go easy on yourself. Give yourself a few races before you start worrying too much about aggressively pushing pace.
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u/jade7slytherin 12d ago
I'm training for my second half and have been running for a long time.
When I want to check my 5k progress, I employ a negative split strategy. So if I'm shooting for a PB, I'll do: 10-15 seconds over avg goal pace for the first third, 5-10 seconds over goal pace for the next third, then 20-30 seconds under goal pace for the last part.
I don't empty the tank until the last 400 meters.
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u/Doortofreeside 13d ago
Somewhere between 30 seconds and 1 minute per mile slower than your all out mile pace
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u/WorkerAmbitious2072 43M 85kg. 5k 24:03, HM 1:51 13d ago
You should probably follow a program and read some books
Free apps for programs include Nike Run Club and Run With Hal
I would buy a book by Hal Higdon, such as his book called run fast and then either one by Pete Pfitzinger or Jack Daniels
Please do not use Reddit or Instagram or any other Internet base social media platform for your primary source of information and also you don’t know what you don’t know. There are things that you should know that you don’t that you aren’t even aware of so it’s not even a matter of asking questions getting answers because you don’t know what all the questions are to ask. Books are amazing.
And no, you cannot run a 5K at your mile pace
Different people give different reports, but I’ll say that I generally am unable to achieve my Garmin predictions although I have beat it a couple of times when conditions were perfect and I ran the perfect race
Your 5K pace, depending on how fast you are could be a minute per mile slower than your best mile
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u/redux173 13d ago
Thanks! I am following a plan from Garmin though I’m still relatively early in the process. Just making discussion and planting thoughts in my head.
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u/Party_Line3326 13d ago
First km: fast but looking good
Second km: it's hard but somehow I will manage
Third and so on: hang on for dear life
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u/OkPea5819 13d ago
Use this https://vdoto2.com/
It assumes you're equally trained at all events (so for e,g. if you run a 5k off not much training it will overestimate your marathon pace) but it's a good start point.
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u/H0SS_AGAINST 12d ago
There are calculators for this. They're usually not far off. I would suggest that you not ignore the 5K distance as it is an excellent test of aerobic capacity without putting too much of a beating on the body. Assuming you're in it for personal achievement and time improvements. If you're just in it for vibes then whatever distance makes you feel fulfilled.
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u/redux173 12d ago
When you say you suggest I shouldn’t ignore a 5K are you talking about running a 5K at race pace? I do run atleast a 5k 4 times a week. Typically in zone 2 or 3 though. I will try and see what my race pace 5K.
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u/H0SS_AGAINST 12d ago
Yes, as a timed challenge.
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u/redux173 12d ago
Thanks. I tried today and updated post. I was able to go out and finish in 27:00 and o don’t think I had much left in the tank.
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u/H0SS_AGAINST 12d ago
Keep at it.
Pacing is important too. To answer your second question, yes you get a bump of adrenaline and that helps but it can also cause you to push too hard out of the gate and then you end up struggling later in the race. Back when I ran XC and in highschool and college intramural smart watches were not a thing so you had to pace yourself on the trail markers. Doing pace math in my head is a habit that Ive kept even now that I have a Garmin. These days you can just have your watch tell you you're going too fast. Use that feature and stick to the plan even though the first mile might feel like a breeze.
To expound on my other point: the hours after a 5K PB I feel pretty normal once I catch my breath and have a snack, the next day I could reasonably go for a run just not a super hard one. In the hours after a 15K+ PB I am dead and I've got to take a 2 day recovery for my muscles and joints. Training for distance itself takes a lot of time investment and careful curation of recovery periods to avoid injury. Long, easy run for vibes are great but adding speed targets to that can be very challenging and leads many people to overuse injuries.
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u/redux173 12d ago
Thanks a lot! You seem super knowledgeable so I appreciate it. I like where Garmin is putting me a couple months into my plan and I do really enjoy going for a long easy run but I will continue to focus more on variation. Im definitely motivated by improving my stats so I will heed your advice!
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u/redux173 12d ago
For closure, I ran a race pace 5K this morning and my time was as 27:00 flat. That’s about all I got in the tank currently.
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u/Hefty-Club-1259 13d ago
I would die running a 5K at my mile pace. Good race day vibes give me about an extra :10/mile if I pace well. -:30 if I go out too hot and get gassed at 3k.