Rodgerthat
Hey so I've been running since november of 2010... I recently ran my 6th 5k run last saturday I enjoy running... I like speed running just 1 mile or doing the 5k's... My best mile is like 5:45... My best 5k is 21:32.... I ran a 22:20 saturday anyway I have a good amount of knowledge and experience running but every time I prepare for a 5k I seem to fall short of my desired time... I just seem to not do something right... I feel like after every race besides my first 2 that I could have should have pushed hard and could have had a faster time... Why is this? what should I do... I personally believe in starting at a steady pace and speed up as you finish... And in my last race a guy started to pass me around the 1.90 mile mark of the race I stayed with him through the finished where I beat him by several seconds... Sorrry if I'm not making sense I don't really know what i want I just wanna maybe get a different plan for running these races? THANKS
Answer
There are a few reasons why you may fall short of a goal.
#1 Your goal was never realistic.
#2 You didn't train for your goal properly
#3 You over trained.
Learning how to race takes experience, and it takes making mistakes. If you finnish a run feeling like you have more in your tank, you could have run harder and probably ended up taking more time than you needed. So on your next race, kick up the pace a little bit. I recommend either getting a good GPS watch or a good smartphone ap that will show you, your current pace very accurately. This way you can monitor your pace throughout the whole race. Try to hit your goal pace the whole time.
If you hit your goal pace the whole time and still feel like you could have done better, you didn't have a good goal. You don't want a goal that doesn't challenge you enough, just like you don't want a goal you can't possibly reach. Make sure that you are picking a realistic goal pace.
Negative splits (getting progressivly faster) and great ways to run a race. If you want to do that, stick with that method. Just make sure you aren't starting off too slow. Remember race day is not the time to use the first 5 minutes as a warm up. Start off slightly slower than goal pace, and keep picking it up. Also if you are going to do that on race day, make sure you train that way. Do your regular runs with negative splits. Get your body used to that increase in workload over time.
-Connor
There are a few reasons why you may fall short of a goal.
#1 Your goal was never realistic.
#2 You didn't train for your goal properly
#3 You over trained.
Learning how to race takes experience, and it takes making mistakes. If you finnish a run feeling like you have more in your tank, you could have run harder and probably ended up taking more time than you needed. So on your next race, kick up the pace a little bit. I recommend either getting a good GPS watch or a good smartphone ap that will show you, your current pace very accurately. This way you can monitor your pace throughout the whole race. Try to hit your goal pace the whole time.
If you hit your goal pace the whole time and still feel like you could have done better, you didn't have a good goal. You don't want a goal that doesn't challenge you enough, just like you don't want a goal you can't possibly reach. Make sure that you are picking a realistic goal pace.
Negative splits (getting progressivly faster) and great ways to run a race. If you want to do that, stick with that method. Just make sure you aren't starting off too slow. Remember race day is not the time to use the first 5 minutes as a warm up. Start off slightly slower than goal pace, and keep picking it up. Also if you are going to do that on race day, make sure you train that way. Do your regular runs with negative splits. Get your body used to that increase in workload over time.
-Connor
Tips to run faster and longer distances?
So...I work out 3-5 days a week, at least 45 minutes a day- and it is generally mostly cardio. I consider myself to be in shape, but the green eyed monster or something is getting to me...
My good friend (in another state) has always been significantly heavier and not nearly as active as myself...but she just ran a 10k (6.2 miles) in 69 minutes. I'm lucky if I can run 2 miles without stopping in 26 minutes...
What are some suggestions for building up my speed and distance tolerance???
Answer
Gradually build up distances and speeds. I run cross country, and the first week of training begins with short runs that are relatively slow. Start with 2, up it to 3 and so on. Wear a watch also! This will help you tell if you are running too slow. Take your pulse immediately after you finish, this will also help you gauge if you are pushing too hard or not hard enough. Do push-ups and crunches, these help strengthen your core which will give you more stamina for longer runs.
Gradually build up distances and speeds. I run cross country, and the first week of training begins with short runs that are relatively slow. Start with 2, up it to 3 and so on. Wear a watch also! This will help you tell if you are running too slow. Take your pulse immediately after you finish, this will also help you gauge if you are pushing too hard or not hard enough. Do push-ups and crunches, these help strengthen your core which will give you more stamina for longer runs.
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