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Learning How to Race a 5K

May 23, 2014 By Heather Blackmon

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When I first started running, my pace was pretty similar at any race that I ran. From the 5K to the half marathon, my body knew how to run at that pace for any period of time. When I got to the point where I wanted to run faster, I learned about training at different paces. This helped, but I still had a hard time making the leap to really race FAST.

Learn how to race a 5K - mental and training tips to help you reach your potential!

This past weekend I ran a new personal best time in a local 5K. My body tends to like the longer distances best, so it takes a lot of work for me to really get faster at the short distances. I can talk myself into running longer a lot easier than running harder.

Last weekend’s 5K wasn’t a race I had trained specifically for, but my training for the Barking Dog Duathlon translated nicely and I had a good day. It’s the first new record I set since I’ve lived in Colorado and I was pretty excited to finally break through. Not only did I set a new PR, but I ended with 7th in my age group (out of over 300) and a pretty big smile on my face. That’s a successful race in my eyes.

As I reflected on  the race and how I finally broke the barrier, I started to put together a list of things that I’ve learned. I thought it would be more interesting to share these tips, than to share another race report with you. Hopefully you can use these tips to set your own PR soon!

4 Tips to Race a 5K

1. Practice your Goal Paces

Speedwork is hard. But it’s also one of the best ways to teach your body to run faster and handle being uncomfortable. , The more you practice running fast, the easier it is for your body to find that pace in a race. When I worked out the splits on last weekend’s race, I realized that I naturally ran the pace I’ve been running in my 5K intervals workouts.

Learn to Race a 5K. #FitFluential #Running

2. Reduce the Pressure

I often put a lot of pressure on myself to perform well at certain races. The last few times I’ve set a new record, I didn’t decide if I would actually race  until after I started running. I warmed up as I would any race, but decided to see how I felt before deciding if it would be a fun run or race effort. If I felt good, I’d go after that record. If not, I pulled back on the pace and enjoyed the experience instead.

3. Consider Running by Feel (instead of pace)

Although I recommend training with pace goals for most of your workouts, when it comes to short-distance races you can ditch the watch.  It’s easy for me to get wrapped up in hitting a certain split and adjusting my pace too frequently. With only a few miles to cover, this means I get too wrapped up in the number and forget to just RUN! When my watch didn’t work last weekend and I focused on a barely sustainable effort, I went faster than I thought was possible. I plan to do this more often now!

4. Recruit a Pacer

Have a friend who’s faster than you? Ask them to pace you for your best race yet! Kirk is a great pacer and knows how to motivate me to get that little extra speed out of a race. He runs just a few steps in front of me – enough that I keep pushing to keep up, but not too much that I get frustrated. It’s best for this to be a person who know how you like to be motivated, so they don’t end up hurting your race performance.

[Tweet “4 tips to help race your best 5K! #fitfluential #runchat #running”]

Now it’s time to put these tips into practice and find a local race. Then come back and let me know if they worked for you!!

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Questions for you:

  • Do you enjoy racing? What is your favorite distance?
  • What tips would you add for racing your best?

Filed Under: Running Tagged With: 5k, Fitness

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Welcome

Hi! I’m Heather, a yoga & wellness teacher based in Colorado... Read More…

"Every ending is a beginning. We just don't know i "Every ending is a beginning. We just don't know it at the time." -Mitch Albom

Last Friday, we ventured to a trail near Carbondale for the most beautiful ride with huge wildflowers everywhere. It was a great trail with good climbing, plenty of flow in the middle, and A LOT of switchbacks on the descent. Our first 2 hour ride of the season and it was a blast!

I didn't know it at the time, but it was also the last ride on my Liv mountain bike - because I got a new bike on Sunday! ✨

If you're in Colorado & in the market for a new bike, I highly recommend Over The Edge in Fruita. I test rode 6 bikes & then took the Pivot Mach 5.5 out on the trail to be sure it was the right one. Great experience!!
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#adventurespirit #alltrails #mountainvibes #mountainaddict #mountainadventures #mountainbiking #mtbiking #mtbdaily #mtblife #seemyadventures  #womenofthewilderness #womenwhoexplorecolorado
In the past week, have you... 🔆 Stopped to watc In the past week, have you...
🔆 Stopped to watch the sunset
🙏 Told a friend how much they mean to you
💪 Taken time to move your body
 💤 Gone to bed early or taken a nap
📚 Turned off the TV and read a book

Share your number (1-5) in the comments. ⬇️

And if your total is less than 5, I invite you to give one you've missed a try this weekend!! 
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#vaillive #practiceyoga #vail #vaillife #vailcolorado #goodvibes #happymindhappylife #thisisyoga #vailvalley #yogaliving #beachvibes #lovethelifeyoulive #adventureraised #outdoorsygals #wanderfolk #ipreview via @preview.app
Which quote is more how you feel about yoga today? Which quote is more how you feel about yoga today? ⬇️

A - “Yoga is the perfect opportunity to be curious about who you are.” —Jason Crandell

B - “Sometimes in yoga I feel like a graceful swan. Other times I feel like a baby giraffe trying to use its legs.” Anonymous

I've definately felt both of these at different times. 😜

No matter what your answer, if you're in the Vail Valley - come practice with me!

I'm back to my normal schedule this week with 2 chances to flow every Thursday:
✨ 12pm Gravity Haus (Vail)
✨ 5:30pm Vitality Collective (Eagle)
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#vail #vaillife #vailcolorado #vaillive #coloradoyoga #yogateacher #feeltheyogahigh #myyogalife #letyourlightshine #letyourpranaflow #practiceyoga #yogamakesmehappy #yogapractice #yogatime #ipreview via @preview.app
2 weeks, 2 beautiful places in Paradise. 🌴 It' 2 weeks, 2 beautiful places in Paradise. 🌴

It's been such a great vacation filled with scuba, yoga, Mexican food, margaritas, and memories.

I added a highlight for each week, so you can see more about the yoga retreat at Yandara with Anahata and our week of diving in Cozumel.

Time to plan the next trip!!
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#alwayschooseadventure #sheadventures #liveadventurously
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