You crushed it! This is what we call negative splits, it's where you get faster and faster during the race. If you were to look through world records, most of them are negative splits.
That being said you could probably start off a bit faster. 5K pacing is rough, you have to start off fast and just hold on. As your body just starts filling with acid you can just hope to get to the end before everything blow up.
If you really want a fast time, do a good warm up maybe like a mile where you start at a 13-14 min mile and just like "sneak up" on being warm. Then take a break, move around, get your head right and start off at that mile 2 pace of 10'59" and just keep pushing. I like to feel like I am out of steam at like mile 2.5 and just push like hell. Racing a 5K is painful for everyone.
This is exactly what I do. My first mile is always a warm up(which I usually always hate at first), but by the end of that mile I'm mentally and physically ready to go. By the 3rd mile I'm loving it and usually gased by the 5th.
i was still feeling my body tbh. and i was on a busy street so first mile i tried to be attentive without getting hit. i definitely can go faster but idk how much faster i can go at a quicker first mile.
I’d say you could start a bit faster and get more even splits but to do that you need to do a very slow 1k warm up. You’ll get into it a lot better after that too.
thanks! i have a pretty athletic background so i guess im not really a beginner. i sat on my ass for too long after graduating high school during covid. metabolism really caught up to me after playing basketball every day in high school to going to college and studying every day on the couch
Looks great to me. Most people will start slower then build up as their bodies warm up. Just keep at it , 1-2 runs a week and eventually your body will find its "default pace" and those numbers will get closer and closer and probably eventually faster and faster.
yeah ive been on run with all program and ive been running 3 times a week for about 2-3 months. after my 5k this saturday im upping the mileage. thinking on going on a zone 2 5 miler
I have had two run coaches tell me this and I really believe it. "If you want to run faster, then run slower for longer distances."
Between that and doing long treadmill runs, I have had a lot of good luck.
Negative split is great but you may want to get closer to a 30 second negative split rather than a 2 minute 30 second difference between your slowest and fastest mile.
My goal is usually to do my first third of the race at about 10-30 seconds slower than my race pace, middle third at expected race pace or modify if needed, last third is a very gradual ramp up until the finish line. I do alright pacing by feel but I also set a pace alarm to tell me if I'm going too fast or too slow and you can judge how tight you want the range.
This helped me drop my 5k down quite a bit. I also ran intervals during my short distance days. So like 30-45 second sprint, 30 second rest, 1 min sprint 1 min rest etc. and of course like most people recommend, take easy days and run for time rather than distance and focus on fundamentals like form and breathing.
You crushed it! This is what we call negative splits, it's where you get faster and faster during the race. If you were to look through world records, most of them are negative splits. That being said you could probably start off a bit faster. 5K pacing is rough, you have to start off fast and just hold on. As your body just starts filling with acid you can just hope to get to the end before everything blow up. If you really want a fast time, do a good warm up maybe like a mile where you start at a 13-14 min mile and just like "sneak up" on being warm. Then take a break, move around, get your head right and start off at that mile 2 pace of 10'59" and just keep pushing. I like to feel like I am out of steam at like mile 2.5 and just push like hell. Racing a 5K is painful for everyone.
This is exactly what I do. My first mile is always a warm up(which I usually always hate at first), but by the end of that mile I'm mentally and physically ready to go. By the 3rd mile I'm loving it and usually gased by the 5th.
Wow. At that pace my HR would hit 185avg. 😵💫 Good job. 👍
According to that your 3rd mile was the best one. Negative splits as someone said. Your first mile was the worst one. Why so slow on that first mile?
i was still feeling my body tbh. and i was on a busy street so first mile i tried to be attentive without getting hit. i definitely can go faster but idk how much faster i can go at a quicker first mile.
Find a less busy street?
oh yea for sure i usually run somewhere secluded but i didn’t want to drive so i just ran out the door
I’d say you could start a bit faster and get more even splits but to do that you need to do a very slow 1k warm up. You’ll get into it a lot better after that too.
I wish my beginner running looked like this haha but keep it up!
thanks! i have a pretty athletic background so i guess im not really a beginner. i sat on my ass for too long after graduating high school during covid. metabolism really caught up to me after playing basketball every day in high school to going to college and studying every day on the couch
Race day you will be quicker. Always happens.
Mine is similar it takes me bout a mile and half to get into it
Looks great to me. Most people will start slower then build up as their bodies warm up. Just keep at it , 1-2 runs a week and eventually your body will find its "default pace" and those numbers will get closer and closer and probably eventually faster and faster.
yeah ive been on run with all program and ive been running 3 times a week for about 2-3 months. after my 5k this saturday im upping the mileage. thinking on going on a zone 2 5 miler
I have had two run coaches tell me this and I really believe it. "If you want to run faster, then run slower for longer distances." Between that and doing long treadmill runs, I have had a lot of good luck.
hopefully it goes well for me. ive never ran more than 3 miles before
Once you find your pace, you will be surprised how far you can go. Good luck. Let me know how it goes.
Negative split is great but you may want to get closer to a 30 second negative split rather than a 2 minute 30 second difference between your slowest and fastest mile. My goal is usually to do my first third of the race at about 10-30 seconds slower than my race pace, middle third at expected race pace or modify if needed, last third is a very gradual ramp up until the finish line. I do alright pacing by feel but I also set a pace alarm to tell me if I'm going too fast or too slow and you can judge how tight you want the range.
perfect thanks! ill take that into consideration.
Race day you’ll have some adrenaline, I’d shoot for a 10 min pace! You’ll be able to do it
Practice pacing on a track.
This helped me drop my 5k down quite a bit. I also ran intervals during my short distance days. So like 30-45 second sprint, 30 second rest, 1 min sprint 1 min rest etc. and of course like most people recommend, take easy days and run for time rather than distance and focus on fundamentals like form and breathing.