5K Pace

5Ks make me want to vomit. They just do. They are the “sprint race” for distance runners. You might think that the 100-meter dash is scarier, nay. The 5K is the stomach-turning torturous race that we all fear.

Running a 5K takes speed, strategy, and a totally different kind of mind-set from marathon running.

I’m scared of them.

Cold weather scares me. So do 5Ks. A 5K in the cold = ruh-roh.

Cold weather scares me. So do 5Ks. A 5K in the cold = ruh-roh.

Sooooooo, our physical therapy department is hosting a 5K on March 9th at 9am in Prospect Park, Brooklyn. (You should come run with me!) And I’ve been structuring my runs a little toward this upcoming race.

I will, I will ROCK YOU!

I will, I will ROCK YOU!

 

I mean, I can’t suck it up at the race and expect to walk into class Monday morning with my head held high. I have a goal (I’m too embarrassed to share it) and I will achieve it, come hell or high water.

But 5Ks are tough to pace. Most distance runners (me) are terrified of the pacing aspect of sprints like this. But really, it’s not much more different than a tempo run.

How to run a 5K:

  1. Warm up: Not just a jog-from-the-subway warm-up. Like, 2 miles of a warm-up at a normal starting workout pace. This will be the most important thing you do to have a successful race.
  2. Time your entrance into the corrals: No more than 5 minutes before the race. Keep moving in your corral, don’t stretch, and keep those fibers flexing.
  3. Go out fast-ish: Since you’re warmed up, you’ll be ready to hit your tempo but not your max pace. Probably closer to 15-20 seconds slower to make sure you don’t die at the end.
  4. Kick it in halfway: Halfway through the race is a little over a mile to go. Time to make a move. Time to find your power.
  5. Half mile is Go Time: Time to see what you’re made of and do it like it’s a mile repeat. Leave it all out on the road. 

Finish with an ugly runner face and rock it out.

Sign up to run our race because, really, you need us to research your weird runner injuries so when you come see me in a few years I know how to treat you. Plus you get a shirt.

Blue looks good on everyone.

Blue looks good on everyone.

Also, how cute is my classmate who gave all of valentines? Seriously. Cute.

Candy! Wheeeeeee!

Candy! Wheeeeeee!

Now go out and run.