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.
Edited by: MIRAGE727 at: 3/13/2012 (15:55)
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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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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.
Fitness Minutes: (161,331) Posts: 12,183 2/29/12 1:03 P
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)
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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.
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.
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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