question about my mile splits in the 5k?
i've been told to try to keep mile splits in a race somewhat consistent. in races i'll get off in a good position and stay there for the whole race but my last mile and my first are significantly different (the last mile being much higher). should i hang back the first mile and risk getting boxed in or should i keep to my spot the whole race? (ive been finishing within 2-5 places of where i am at the mile mark) thanks for any help.
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In my opinion, you should go out hard enough to not get boxed in, then settle into a steady pace for the middle. The last mile should be very hard, enough to keep your place or better. Personally, experience has taught me to maintain my position, maybe within 2 places, and sprint (as much as possible after 3 miles) it out at the end.
Younger runners and less experienced runners tend to go out way to fast at the beginning of a 5K. Then at around 1 to 1.5 Mi. mark they are pretty much done (in major oxygen debt, and cannot recover fully until your done with the race). Sure they hold on and finish that is why your only losing or gaining 2-5 places, but at a much slower pace the last half of the race b/c too many race this way. Start off a little slower, and a little help to not get boxed in, always stay on the outside of a pack or group. Then you can move at "your" speed whenever you want. Try it one race, if mile markers (which most races I've raced have them) tell yourself your going to run negative splits "meaning each mile is faster than the last". Good Luck
I know how you feel. You have to run VERY hard the last mile, even if it means you want to throw up for the last 800 m