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MIRAGE727's Photo MIRAGE727 SparkPoints: (174,730)
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3/13/12 3:47 P

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I was just going to ask what y'all did for better 5K times. Catherine, loved your breakdown. I do appreciate the input from all.
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Edited by: MIRAGE727 at: 3/13/2012 (15:55)
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,404)
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3/10/12 1:48 P

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Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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HILLARYMW Posts: 118
3/10/12 12:37 P

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Thanks for the information! I ran for a mile than walked for a minute, which worked well until there was a 2 mile uphill. At that point I needed much more frequent walk breaks. Seemed like no one in the race could run consistently up the hill. I wound up finishing in 1.03, which is much better than I expected, particularly because of the evil hill.

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JEOHDE SparkPoints: (397)
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2/29/12 6:41 P

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My last 5K, I ran 5 minutes/walked :40 seconds. I had done a race rehearsal at run 5:00/walk :30 and decided :30 was a little bit short. But, unlike other people here, I've had trouble once the walk break get shorter than about :40. But like everyone else said, I would experiment with a few ratios and see what works best for you.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,404)
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2/29/12 1:03 P

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Ideally, you should do some race "rehearsals" before hand to learn what works best for you. I am faster (so far) with a few, very short, walk breaks in a 5K. What I did for one was 3/:30 and then the next I did 1/:10. The latter yielded my best time so far. But I am used to taking short walk breaks, so what works for me may not for you. It really depends on how you've trained and what your body/brain has adapted to.

For a 10K, I would probably use 1/:20.

The biggest factor in overall speed is how fast you run during the run segment. The walk break slow down is not as big a factor as increased running speed. What this means in a short race is that you want to walk enough to enable your body to run at its top speed during the run segment. If you save a few seconds by eliminating walk breaks, but that reduced walking also reduces your running speed by more, then you haven't gained.

Edited by: LIVE2RUN4LIFE at: 2/29/2012 (13:11)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,185
2/29/12 8:47 A

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I think I ran more like 30 seconds. Because there were hills I walked after completing mile one and the slightly before the end of mile 2. I could see I'd be over the top of a hill if I waited for the end of the mile. So if you looked at my paces for the miles mile 2 was slow and had both walk breaks. I was tempted to skip the walk breaks, although Jeff claims you get faster times.

Cindy or Trill
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TWEETIEBIRDIE's Photo TWEETIEBIRDIE Posts: 840
2/29/12 8:35 A

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So for a 5K Race, you run a mile and then walk 1 minute and repeat 3 times???

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TRILLIUM22's Photo TRILLIUM22 Posts: 7,185
2/29/12 7:36 A

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I took short walk breaks on the mile for my 5K. I did walk breaks from the beginning for my HM, dropped them in the last 3 miles. Jeff Galloways 5k/10k book recommendations on walk breaks for the race. They are less frequent than for training. For a pace of 10 min/mile or faster they are every mile and then more frequent. If you tell me your target pace I can give you the book's recommendation.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


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March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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HILLARYMW Posts: 118
2/29/12 7:12 A

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Hi all,
I am signed up for a local 10k race. I have never done a 10k, just 5k's and a half marathon. I typically have run the whole 5k, without any walk breaks. In all my half marathon training I used the intervals for the long runs, as well as in the race. I was wondering if there is a certain distance/time when it is beneficial to use intervals versus running the whole race. I guess I am a little worried that the intervals may slow me down in this shorter race.

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