What’s the Best Way to Run a 5-K?
Hello, and welcome to Pack Rules!
Pack Rules is the place to share your lessons, tips, and advice with other readers and with us, the editors of Runner's World. We’ll print the very best of these tips in the magazine, though all the tips will be on display here, in this blog.
To kick things off, we'd like your tips on running a 5-K. Some questions to get you started:
- What’s your best advice for someone who’s attempting their first 5-K? Their fastest 5-K?
- Do you race 5-Ks yourself, or use them as training runs?
- How many 5-Ks do you run per year?
- Do you train specifically for a 5-K or run them when training for other distances?
- What’s the best strategy for racing a 5-K? Start slow and pick it up, or blast off the line and hope to hold onto it?
- What’s the best reason to run a 5-K?
- Do you eat before you run a 5-K? Do you need to drink during it?
- What about running 5-Ks every weekend?
Leave your tips in the Comments section of this blog, below. Please include your first and last name, and city and state of residence. Thanks in advance for your contributions!
-The editors of Runner’s World
"Do you eat before you run a 5-K? Do you need to drink during it?"
No need to eat if it's a morning race, no real need to drink during it. But it is absolutely necessary to drink several pints of a fine brew afterwards! After all, what's a race without a post-race party?
-Tom, Allston Massachusetts
What’s your best advice for someone who’s attempting their first 5-K?
- Don't be afraid! I waited for almost a year before I signed up for a "real" 5k - a race that was just to run (eek!), and not for a charity. I was so afraid that the "real" racers would be super-serious, and annoyed with a novice, that I didn't sign up for races that I wanted to do. The total opposite was true! The local running group knew that I was "newbie" and slow, but they were very friendly, and waited at the finish line to cheer me on. I now run a 5K every other weekend, and it is a great way to enjoy your Saturday morning run. :)
-Eileen Doherty - Phoenix, AZ
There is one way to run a PR 5K: You start the fastest you can and then you gradually increase your spead.
Good luck!
(oh yes a good warm up is key to this strategy)
Best strategy for running a 5K... start at a good pace, suck it up and push through the pain to the finish.
Best reason to run a 5k... its a short race. About 20 minutes of hard running for a days worth of satisfaction.
Best advice for a first 5k... just do it and have fun, then plan your next race with a little training your second one will be faster than your first and you'll have a legitimate PR to feel great about.
I ran in ten 5K's this year. Until this past weekend, I usually started slow and then sped up as the race continued (negative splits). However, this past weekend, I decided to start much stronger than usual and then see if I could hold on for the entire race. I beat my previous PR by 59 seconds! Lesson learned. Start strong and stay strong the entire race - it is only 3.1 miles.
As for eating before, only a very light meal, depending of course on what time of day the race is held. For an early morning race, I can get away with just a banana. No water during the race, it's just not necessary and will only slow you down.
As for training, alternate either a tempo run or intervals once a week. Tempo run one week, along with a few days at an easier pace, and track intervals the next week, along with the easy runs. Be sure to rest the day after a hard workout to reap the greatest benefit from it.
Tom, Allston Massachusetts- Is so WRONG. You need to drink no matter what.And you need to eat something.Think about it. You havent ate anything since dinner the night before or a snack after it. You need the food and you need the water. He's WRONG. and my best tip is: Dont let your ego get the best of you.Dont go out there with the thought that your the best because they quickly be shot down. Unless you can run a 5k in 16 and under your not the best your average.
I got away from 5K's while doing marathons and half marathons inbetween having babies (about five years!). I was afraid of injury and wanted to avoid that awful feeling from running so hard. This past year, I sucked it up and started running them again as a speedwork component of my training. Because of them, I am a better (faster) marathon runner and I actually enjoy that awful feeling now because it means I'm pushing myself. I'm always Googling for the next local 5K!
Whether it's your first, your 100th, a fun run or a speed workout- there's always a reason to run a 5K!!
I have run too many to count but each one is a new adventure. My advice is to enjoy the event, the surroundings, the people both participating and cheering and to thank the workers of the event. Try to have a different goal for each 5K as no two courses are alike. And my personal goal is for every person that passes me after the 1 mile marker, I have to pass 2.
Good luck, don't get discouraged and always smile when you're running.
Do you train specifically for a 5-K or run them when training for other distances?
I find 5k's are very useful as speed workouts/ tempo runs when I am training for longer races. I like to find a local 5k race on Saturday and then do my long runs on Sunday.
My advice would be to buy the lightest shoes you can find, eat nothing for at least 4 hours, don't over drink either, you don't need the weight. Don't neglect the benefits of drafting behind other runners, especially if you're running sub 20 or into wind, and run the tangents, a lot of people run down the middle of the road even on bends that have no steep camber. Go to the track as often as your body will allow while staying healthy.
My Best tip is to start at the front of the pack. I know they say that only the 5 minute milers should be right at the starting line, but you should put yourself right after them. If you attempt modesty and start towards the end of the pack, you'll be walking with the crowd until the half mile mark.
What’s your best advice for someone who’s attempting their first 5-K? For running your first 5k, I would suggest that you don't get caught up in the quickness of the first mile, know your pace-you can always go faster later
Do you race 5-Ks yourself, or use them as training runs? I'm a Division two XC runner,so either 5k or 6k all of Fall.
How many 5-Ks do you run per year? I don't even want to count
Do you train specifically for a 5-K or run them when training for other distances? I train specifically for 5k
What’s the best strategy for racing a 5-K? I think the best strategy is start off a hard pace for you but not one you can't drop below come later in the race. Just keep picking up people as you go.
What’s the best reason to run a 5-K? It is too short to go too slow, but too long to be a sprinter.
Do you eat before you run a 5-K? Well, if the 5k is in the morning I eat a pancake or waffle-plain or just a granola bar with a small glass of orange juice and two glasses of water.
Do you need to drink during it? No
What about running 5-Ks every weekend? I do this about all fall, but it is a good way to race into shape, but I would not recommend it. It can get you injured quickly if you do not do it correctly.
I am part of a top state high school running team. What I've learned that is very effective in beating other people in 5ks are: 1. start fast so you don't get trapped near the back of the pack. It takes a lot less energy to do this than to weave in and out of people to work your way up. 2. Then settle in in the middle of the race, pushing a hard pace you can handle. 3. Finally, once the finish line is in sight or you are in the last 400 meters, kick with everything you've got and leave people in the dust. Follow these steps and you should be set. Oh, and remember to pass out AFTER the finish line.
The best thing to do to run a fast 5k time is plan your run the night or day before. Know where the mile and k marks are and surge at each one. Start fast and don't slow down!
My high school coach was a 15 minute 5k runner, so we were excited to here his advice. He had some incredibly novel words of wisdom.
"Start off really fast and keep going fatser the whole time."
Thanks coach
Yes, I said fatser... don't judge :)
For your first 5k, focus on not starting too fast. Settle quickly into a fast but comfortable pace, because no matter what, you're going to PR!
Once you've run a race or two, start out a bit faster so you can get past the crowds. Even out the pace for the second mile and then, since you've only got one mile left anyway, try to increase the pace a little.
If you're used to looking at your watch, try switching things up a bit by ignoring it during your next race. I did that in two races this fall and set new PRs each time.
Layla Bohm, Lodi, Calif.
First race - just go to have fun. You'll become a race addict like the rest of us in no time.
Haven't done one in years until last weekend. I've been training for marathons and halfs so I got it into my head that it was too much work getting up for a 3.1 mile race, but I had so much fun last weekend that I want to do more.
I agree - start close to the front and start out fast and keep pushing. Who cares if you puke at the end :) I always have a Clif bar before races. Oh - and don't stop for water unless this is your 1st or 2nd race. If you're running 8 min pace or below, it's not worth it.
I think that the warm up beforehand is the key, get those legs going by doing a few slow jogs fifteen minutes before the race a 2 or 3 50 yard sprints, walk just a proper warm up will improve whatever time goal you might have in mind
I run about 15 5K races a year in and around my community. Did that first when I moved here, and it was a great way to meet people and stay fit. I wasn't competitive most of my first year's races, but took an age group prize the next year in one and then was hooked.
I am sometimes training for longer distances (currently marathon) when I'm running 5Ks but I push to do my best in all of them. I could run a 5K every weekend pretty much if there were that many organized ones locally.
Generally, I fuel with a coffee before leaving home and a venti nonfat chai from Starbucks on the way. I do drink water during 5Ks but carry my own. (I didn't rehydrate well after a 10 miler once and was sick as a dog, so I think it's become a kind of talisman. All I could think while watching Chicago Marathon this year was "I'd have had my water and Gatorade with me."
I try to keep a steadyish pace in 5K after reading the RW article that said going out fast was a good strategy in a 5k, but I still speed up within 1/4 mile or so of the finish.
Best reason: staying in good physical and mental shape!
Note: I hated running at 20 in the police academy and took it up for health and enjoyment at 40, so never say never!
Lois Wims from Mobile, AL
Just run the race to have fun (whatever your personal definition of fun might be).
One funny story about taking water during a 5k: I normally run the 5k around 16:40 so don't stop to drink. However, one particular race my mouth and throat were bone dry so I reached for a cup of water from a volunteer. I immediately lost 1/2 the water from the clumsy exchange and then proceeded to choke myself when I tried to keep my pace while drinking. I think the nearby traffic cop is still laughing at me.
I've recently moved up to the marathon distance but I raced many 5k's while in college. For serious racers, your training needs to reflect your strong attributes as a runner and that's something that will come with experience. Do you prefer to start fast, give yourself some cushion, and hang on for dear life at the end? Well that all depends on your ability to push through pain. Do you prefer to start slower and build your pace? That all depends on your ability to pace yourself correctly. Some people use periodic surges during a race to edge the competition. Experiment to see what works in your training and races and go with it.
The same goes for pre-race meals. While it would be convienent to have a single-success formula, the best way to know how you race best is to test it. My only real advice, if you are a first-timer in the 5k (or any race), be conservative with your pace during the first half and if you're feeling swell at that point and want to push the pace, go for it. The main thing is to enjoy the experience and learn all you can. Until you know what works best for you, I recommend keeping a running log with training and racing details including race, time, place, distance, weather, food eaten, what your race plan was and how you thought it worked out, etc (anything you feel is significant).
Keep in mind that everything worth doing right will take some practice. Enjoy the learning process!
Don't be afraid to not drink during the race just because a bunch of people think it's uncool. If you need water, you should drink. I always carry my own small water bottle because I run in Texas and it's often HOT! The water makes me faster, so if you need a drink, take one, no matter what anyone else says.
I remember my first 5k I was really nervous. I went out there and gave it all I got. When I was done I felt something great self satisfaction. I say get out there give it all you got and have fun.
If you are just starting to run 5ks or getting back into the sport you have to be careful about going out way too fast. The anticipation of racing after weeks of preparation will catapult you off the starting grid into a foolhardy and shockingly fast first mile. Fellow runners feeling that same level of enthusiasm will simply validate that you have headed out at the correct pace-. The resulting pace will likely be unsustainable, leaving you in a great deal of pain for the remainder of the race and with disapointing results. Start out in the middle or back of the pack, force yourself to run slower, and wait for that first mile split to determine your in race strategy. Odds are that you will slowly pick off those "hares" that bolted off the starting line and you will find that your experience will be much more rewarding.
What’s your best advice for someone who’s attempting their first 5-K? Have fun, and soak it all in. You will always remember your first race. There's plenty of time in the future to set time and pace goals... for now, enjoy the journey.
Do you eat before you run a 5-K? Absolutely. Your body needs some calories to help you wake up and keep going, but don't over-do it. Just a half-bagel with peanut butter, half a banana, or a gel/sports beans/shot blocks is enough. As for water/electrolite drinks during the race, most 5K races have at least one aid station during the race and that should be enough liquid for you. If there is no aid station, judge your need for liquid based on your training runs as well as the weather. If it's going to be hot, plan accordingly!
Also, one of the best words or wisdom I ever got about racing - whether it's a 5K or a marathon - is to run YOUR race. Don't worry about what everyone around you is doing. I can't tell you how many times i've watched people take of fast and I've thought, "Wow, look at them go!", only to end up passing them in the end because they used up all of their steam too fast. Run YOUR race. You know what your body can do, you know your fueling/rehydrating needs, you know whether you should run straight through or use run/walk intervals. Run YOUR race and I promise you'll finish strong!
I run 4-5 5Ks per year. I prefer long races and train for 1/2 Marathons. I love 5ks as they are generally charity runs and everyone is so nice...and they always have good food and lately they all have had beer at the end.
Best tip is start at the front (provided you have a decent pace as it not fair to the faster runners if you do not!) and find someone to follow. I PR'd at my last 2 5Ks this year following this advice.
I see no reason to eat before a 5K as they all have real food after. As for hydrating, unless it is really hot, I may grab something at the one miler. But I drink a full bottle of water prior to the race.
Best advice is what Sherri A. wrote-"Run your own race" and don't get pysched out about other runners. I have been passed by 10 year old boys and 70 year old men. 5 ks are generally about having fun and it ain't no fun if you pass out before the finish line.
Although some say the best way to run a 5k is to start slow and get faster, I've done best by starting out strong and gutting it out. I'm always surprised at how a race can carry you to the finish when you don't think you have anything left.
My best 5Ks come in the morning because I can wake up several hours prior, have a small snack, such as half or a full granola bar, and about 8oz of water. If it's an afternoon race, it's hard to decide what's for breakfast.
If it is an afternoon race, I always go out on a 7-8 minute 'wakeup' run early in the morning, to 'wakeup' my body. This has proved very helpful. The prerace run the day before isn't nearly as important as this.
After years of experimenting, my best 5K times have come when I start fast and weather the storm at the end. Negative splits work for longer races.
i run cross country at a high school and my best advice for a 5k is to have a good sleep pattern aka LOTS of sleep, take your vitamins daily, and stay hydrated. It's not really the short term things you can do to be prepared that help you the most.
LOTS of sleep is not completely necessary. Back in high school it was rare that I got more than 5 hours a night. What matters is the night before the night before. Meaning, a lot of sleep (8-10 hours) is needed the night before the night before, so 2 days before. The night before itself doesn't matter nearly as much.
Sure it's hard doing long runs and workouts off max 5 hours of sleep, but it's doable, and they are still quite effective, proven by my 15:49 5k PR a couple years back.
Of course, different bodies act differently off certain hours of sleep, but this info was given to me by my coach, a nationally ranked steeplechaser, so overall it should be effective.
I think the most important thing about the 5K is just to make sure that you don't start to fast. Even though that a 5K is considered the sprint of distance running you must know your own boundries. Find a nice steady pace and then step it up as you go, and the most important thing I can say is "leave it all on the road". If you finish using every drop in the tank, It doesn't matter if your 1st or 200th you've already won.
Good Luck!
absolutely start in the front... go out with the first 5 people and settle in for the second mile.... expect a surge just after the two mile mark and make sure you go with that.
For your first 5K, start off neither fast, nor slow, but run moderately fast at a pace that feels faster than your daily runs, but not so fast that you feel that you'll need to stop soon. Assess how you feel after mile #1 and adjust your pace up or down. Once the finish line comes into view - if you have anything left in the tank, now's the time to go for it. Finish the race winded, but not exhausted and enjoy the post race festivities.
Best Way To Run A 5K. Know the course! You can loose some valuable time if you give into the hills only to find out that just after you hit the top, it is either flat or a long slow down grade. If you hold pace for a hill (not a steep long one) you may find that your competition lets you go only to see you continue your lead after the hill. Run the hill a couple times if you have time or just drive the course. Try it. Take notice at your next 5K and see how many people stay with you if you keep pace at the hill. This could be the difference between placing in your age group or not. Good luck. DoubleD
I've run about 30 5ks this past year (17.20 pr)....It's always better to start off faster than race pace to get with the lead pack. If you plan on sticking with a fast group DON"T let them get away. Just hang tough it's only 3 miles have faith in yourself
I am a highschool cross country runner in 9th grade and I think the best way to run a 5k is to run your first and last mile the fastest. When you go out to slow at the end of the race you will feel you could have run harder. Water stops during a 5k race are the worst thing for the serious runner trying to get their best time.They take up to much time,and you should hydrate before the race not during. Your kick is the most important thing to do if your going for a personal record. A kick is when you know your close to the finish line and you run as hard as your body will let you. Your kick is not a sprint it is more of a run. You sprint when there is about 0.1 miles left to the finish. Those tips should help you run your best 5k race.
I usually use 5k runs as training runs for my usually bigger 10-15k runs. The best way to run a 5k run is to not eat beforehand, or if you wish to... consume some carbs at least 3 hours before your run in order to have some energy during your run. If you find you are struggling during your run, make sure you dont stop as you will find it much harder if you stop start throughout the run.
The way to go in a 5K is start fast, then just suck up the pain, and ride the emotion!
Me: 5-10 per year (17:00 pr)
I race them but every race is also a training run. Right now my training is for the Army 10 Miler tryouts next summer. Therefore 5Ks now are good speedwork for that 10 miler goal.
First 5K advice- Set a reasonable goal (goes for any distance) and have fun! Start towards the beginning but please not on the front line.
Fastest 5K advice- Go out hard; the first few hundred meters are free (they won't have a lasting effect on fatigue). Settle into a fast pace and gradually pick it up but save some for the kick; it's amazing how many people you can fly by in the last few hundred meters. I like to keep the competetion in my sights about 20 meters in front of me and then give them everything I've got at the end. It usually works if they haven't been pacing properly. Start as close to the front as you can. Great comment above on racing lines. Too many people run in the middle of the road. I've ski raced for years and am always looking at setting up for the next turn and picking my lines. Same on the road, shortest distance between two points is a straight line so head from the apex of one turn to the apex of the next. Make sense?
Eating- I generally have a powerbar or PBJ but nothing more.
Ok, there's been some debate on the water issue and I will address this more thoroughly. First of all, if you drink it should be for COOLING ONLY! Splash it in your mouth or dump it on you. Be quick with the exchange. You should be hydrated when you get there and any water you take in during the race won't affect your hydration and performance during the race. The race is just too short. On that note, you shouldn't really drink too much inside of 30-45 min. out except for maybe a small glass of water and maybe have some salt about 10 min. before to absorb that water. Do this after you pee right before going to the starting line. There's a great article about hydrating for a race in this months Running Times (can I say that in a RW forum?)
Can you run a 5K every weekend? Sure. Don't get burned out on them, not just physically.
I agree a light breakfast and some liquid are essential for a strong race. But I did two things differently to set my PR this season by over a minute: First, I warmed up by running two miles before the race, with a few pickups along the way. Before that I had never run more than a half mile. Second, I went out much harder at the beginning. Going out hard in the first mile is relatively easy, and pushing the last half mile or so is usually doable; the really hard part of the race to focus on is the middle 1.5 miles or so. That's where your greatest effort will pay off and where your PR is made.
Tim, Evanston, IL
When I run a 5k, I sprint in the beginning for about 500m. Then I run hard for the rest of the race. I do this because for me it is hard to sprint at the end any way because I run fast enough and tire myself. My times usually improve because I run pretty hard for the rest and when I train I do a lot more miles.
I've found that not getting caught up in the initial sprint after the gun goes off helps me to run a smarter race. Run relaxed and easy for the first one to two minutes and then start picking people off. If you do it right you'll start picking people off right after the mile mark when the runners who went out too hard start dropping. Run strong through mile two and then hold on for dear life after that.
I generally try to eat at least a banana or a few handfuls of cereal about two hours before I race, no matter what distance it is.
As for drinking during a 5K, if it is hot I'll take a sip of water at the two mile mark, just to wet my whistle, and dump the rest on my head. You can drink after you puke in the chute.
I try to get to a race anywhere from 30 minutes to an hour ahead of the start, depending on whether or not I picked my packet up the night before. Before I leave my house I jog an easy mile. When I get to the race I jog another mile or so (finishing with about 10 minutes left before the start) and then I do a few light accelerations right before the gun.
What i usually do before a 5-k is i do a nice warm-up usually about half a mile ,then i get in a nice fast pack and keep a steady pace and i always finish strong! :) dec 11, 07 10:25
Go out HARD and die like a man!
I've only been racing regularly for 4 years (5/10Ks, half marathons, tri's & du's) and I actually never race for time. I race for me. Some great advice for a 5K though is after that starting line pack has thinned out, try and pass that runner in front of you and then keep it up. I never worry about those that are passing me cause they obviously have a faster pace. Start counting the runners you pass cause you're gonna keep this up till that final sprint to the finish where you're going to try and pass three, four or five of them before the line! Instead of your personal best time, go for your personal best count. Trust me. You'll be registering for another 5K right away cause you'll be curious how many runners you're going to pass the next time!
Eating is vital while racing or training. Well how much? Since a 5k is relatively short, one does not need an extreme ammount of calories. I'm sure it depends on the time of day the race occurs as well. Nutrients must be present in the body to have efficient energy and recovery. Stereotypically, I eat pasta or rice the day before a race along with nuts (healthy fats) and fruit.
Hydration is another key factor. Personally, I drink about a gallon of water each day along with a small serving of sports drink to aid recovery. Perhaps I just sweat more than normal, but I have experienced dehyrdation before and it catostrophically effects performance. If not adequately hydrated, the body feels lethargic, tight, and weak. However, I do not drink anything during a 5k race. It is over very quickly and I do not believe stopping for a drink saves any time.
My fellow teammates on the cr crosscountry team always say " these three miles are nothi'n but they better darn be something" it always keeps me going
COOD LUCK RUNNERS!
I try not to think too much about it when it comes to my 5k race. I always just focus on my finish... if you start strong and push through all the stuff in the middle, everything else just falls into place... Running is an amazing sport because there is no "correct" way of doing it. Just run like you and never give up!
Orange City, FL
I eat nutrition bars, peanut butter and carbs all day long and work out on my way home from work. I'm from hot and humid Florida, so I drink plenty of water during each day and carry it with me during the run - including marathons. Water is my security blanket during a race. I watch the time carefully and eat part of a Power Bar or Shot every 45 minutes. If I don't eat, I bonk quickly. I can't even look at food until about 1/2 hour after I'm done running. Then, I have a protein shake or a peanut butter sandwich.
I'm always in training...
I have problems with eating yogurt so I avoid it until the end of the day.I don't use food as my reward for finishing a race - it's enough for me that I make it to the finish line!
Amazing how staying hydrated before and during the run makes me run faster and easier. Best-good ole' tap water with minerals in it, or a spring water like Arrowhead is best - so it's on the alkaline side (we all learned in science class what acid does, right? - so make sure it's not stripped of all minerals or you're consuming acid water and will soon develop arthritis, cancers, etc. as those cells get torn apart from those radical negative ions).
Another thing I've seen frequently in 5K races with the first time runners - part way through the race they get nauseated and some are leaned over trying to heave. This is merely an "insulin dump" pouring more sugars into the blood stream (we've probably all experienced it at least once when we've eaten too much sugar at one time and the insulin gets dumped in to handle it all). My advice, keep running and it should clear up in a minute. If not - could be something else - but most likely not.
Third thing - I like Jeff Galloway's advice to take walk breaks - when getting quite tired and slowing - walk for a minute. I love how it rejuvenates me and my spead pops right back up as well as my endurance!
Happy running!
Kelly, Pleasant Grove, Utah
I have only run a couple of 5K races and the thing that helped me the most was being prepared. I am still a beginner and it sounds like most of the people who responded to this aren't.
- Know the course. Is it hilly? Save up for that hill, nothing feels worse than having to walk up a hill and feeling like you could have done better if you had just kept yourself reigned in a little bit prior to that big hill.
- Keep yourself reigned in. For most of us who are running our first race, you will feel really slow at first. People blowing by you, darting this way and that. Let them go, this is your race and odds are you will pass a few of those people later. You will still have something in the tank for that last mile then you can decide to push a little bit.
- I run 3+ all the time now and I usually eat 2 hours before my run, unless it is first thing in the AM, then I run on an empty stomach.
Heat Tip:
Choose a light weight singlet with large arm holes. Do not tuck it in so body heat can vent out like a chimney. Use a hand bottle instead of waist carriers.
miguel hilario
manila, philippines