With the advent of the so-called parkrun in many cities of our country, the 5 km distance has become popular among amateurs. In addition, in some divisions of the armed forces, they also pass the standard for running this distance. In today's article, we will consider options for running tactics for this distance, depending on the goals.
Best 5K Running Tactic
The standard, obviously, can be called the tactics of running 5 km, in which a world record was set. The Ethiopian Kenenisa Bekele set this record back in 2004, having run 12.5 laps in the stadium in 12.37.35. The result is certainly impressive, but we are not interested in the result, but in the distribution of forces along the distance.
So. Here are the times for each kilometer:
1 kilometer - 2.33
2 kilometer - 2.32
3 kilometer - 2.31
4 kilometer - 2.30
5 kilometer - 2.29
I did not write the tenths, since they do not particularly affect the overall picture. As you can see, he was running at a constant pace. Moreover, the increase in pace was constant. This tactic is called "Negative splits". This tactic is used in almost all long distance world records. Its essence lies in the fact that the first half of the distance runs a little slower than the second. Usually this difference is 2-3 percent. And you don't have to run like here. You can run the first 2.5 kilometers at a steady pace, and the second 2.5 kilometers, the pace is slightly increased. That is, it is not necessary to add on every kilometer.
The complexity of this technique lies in the fact that you must clearly know your strengths and the time you can count on. From the first kilometer, you need to choose a pace that will allow you to increase it along the distance, taking into account the accumulation of fatigue, and at the same time it will not be too slow, which cannot be compensated for by any acceleration at the finish.
As I wrote, the ideal deviation in tempo between the first and second half is 2-3 percent. All that is higher is already a waste of time in the first kilometers, all that is lower is another tactic - the tactics of uniform running, which we will talk about below.
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Therefore, use this method of decomposing force by distance only if you are 100% confident in your abilities and you know what result you are counting on. In the opposite case, as the practice of joggers shows. Taking a pace slower than average, you will not have the strength to increase it to the finish line. Therefore, for amateurs, I recommend the tactic of a uniform run with a run to the finish line.
5K even run tactics
This tactic can be used for any long or medium distance running. Its essence lies in the fact that from the first meters you start to run at the average pace, the result of which you expect. If your goal is to run out of 20 minutes. Run every kilometer for 4 minutes and run to the finish line.
There is one subtlety here. It lies in the fact that at the start you will most likely be "carried" forward. If you can clearly control this and run at your average pace even the first kilometer is good. If, under the influence of emotions and adrenaline, you run the first kilometer too quickly, then everything will depend on how much faster you did it from the average pace. Again, 2-3 percent will not play a special role. But if you expect and understand that you are approximately ready to run for 20 minutes, and run the first kilometer in 3.30, then be prepared that it will come back to haunt you by the finish line. Even if you then choose your normal pace.
You will already raise the level of lactic acid, and it will only grow further. Therefore, even the resulting stock of 30 seconds, you can easily lose over the last 1-2 kilometers.
That is, even on emotions, try not to accelerate too much on the first kilometer.
5K Running Tactics For Victory
In this case, we are talking about those who do not care about time, but it is important to win the race. Only such tactics will help if all opponents are about your level. If not, then there is no point in such tactics, and it is better to run according to the even running option. Otherwise, you won't be able to win, and the result will be disastrous.
So, if we turn to any 5 km race at major competitions, where victory is not important, we will see the following picture:
The first kilometers of the athletes frankly doze. Run extremely slowly in relation to their personal bests. And only in the last laps they start to accelerate, find out who is the best finisher. This is the standard running tactic in the Olympics and Olympics.
You can do the same. That is, your task is to hold on to a group of leaders, or to one leader, and start making the final acceleration 500 meters before the finish line. The winner will be the one who has more strength left and who has higher speed indicators.
Ragged run tactics
Vladimir Kuts wrote about her in his book "from beginner to master of sports." He was an acknowledged master of this tactic. Its essence was that you take the burden of leadership on yourself, but periodically change the pace of your run. This will quickly knock an unprepared athlete out of the mode, and you will lead the race alone.
But you yourself must be ready to keep such a ragged pace of running. Therefore, you will have to conduct special training aimed at developing these qualities.
To improve your results in the 5K run, you need to know the basics of running, such as proper breathing, technique, warm-up, the ability to make the right eyeliner for the day of the competition, do the right strength work for running, and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe to the lesson here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
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