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MIRAGE727's Photo MIRAGE727 Posts: 9,851
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: (252,461)
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3/10/12 1:48 P

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Catherine

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

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HILLARYMW Posts: 120
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.

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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?

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
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TRILLIUM22's Photo TRILLIUM22 Posts: 7,591
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.

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TWEETIEBIRDIE's Photo TWEETIEBIRDIE Posts: 863
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: 7,591
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


PRs
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 docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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HILLARYMW Posts: 120
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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