I need some quick 5k help

[Wines Not Whines]

I rarely race 5ks, because I have no idea how to pace myself and I never think I do as well as I should. Well I registered for a 5k that's happening today (it's sponsored by an org that I'm involved with) so I need some quick tips! The distance isn't a problem (I ran a half last weekend), but I have no clue how to pace myself. I tend to either start out too fast, at a pace that's not sustainable, or I start too slow and then wish I'd gone faster.

I plugged my recent half marathon time into the McMillan calculator, and it gave me a comparable 5k pace. Should I use that as a guide?

Also, how much should I warm up first? I'm used to running longer distances (10-milers and halfs) and I use the first couple of miles to warm up. That doesn't really work in a 5k (which is another reason I seem to suck at them, because I never warm up first).

[runaways]

I like to run/jog .5-1 miles to warm up before I start. Preferably 1 but I have a history of running kind of late for races so that doesn't usually happen.

As far as pace, I've had my best success in 5ks where I try to run a steady pace rather than negative splits. If I were you, I think I'd use McMillan as a guide, start there, and turn it on for the last 1.5 to 1 mile if I felt like I could go faster.

[shauni27]

I suck with the pacing thing--I do not wear a Garmin so I only have my body to tell me how I am doing. Slow down if I want to slow down, speed up if I feel I can, etc. For a 5K I try to run in the slightly "uncomfortable" zone so I can be pushing it a bit.

I generally do about a half a mile of a really slow jog for a warm up about 15 minutes before the race.

Good luck! Just have fun with it

[finallykrisb]

I like a 2 mile warmup for a 5K.

For pace, I would take what McMillan tells you and start out about 10 seconds slower for the first mile or so. Then speed it up a little the next mile and even more the last mile if you can.

[enfuego23]

I suck at pacing myself for 5Ks too - I use McMillan's times to guide me - although a race coach called me out last summer and told me I should be running my 5K's a lot faster, LOL:)

[gt7301b]

I usually do a mile warm up, but it you are used to running longer distances I might go for two miles.

I usually run the first mile pretty fast and then try and keep my miles as even as possible. I find a lot of 5ks seem to have their downhills early on and if I go out too slow I just stay slow the entire time.

I ran my last 5k at an 8:05 pace and here were my splits:

7:48
8:17
8:13
7:39 pace

If I go out much faster than that I am dead at mile 2, but if I am slower than 8 I can't make the time back up,

[mrshandy]

I've had my best race with 1.8 mile warmup before the 5K. I find that going out fast leads to burnout and then mentally I have a harder time with the last mile or two. So I think I need to start slower and pick it up for second two miles.

[ebeth]

I would do a 2 mi warm-up and use your mcmillan pace as your guide. have you done any repeats at '5K' pace? if so, you know what 5K pace feels like.

[Wines Not Whines]

Thanks, all! This was very helpful. I will update about my race in a separate post.