General Discussion Triathlon Talk » Open 5k vs tri 5k Rss Feed  
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2015-07-03 6:25 PM


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nashville, Tennessee
Subject: Open 5k vs tri 5k
Doing my first stand alone 5k tomorrow tomorrow and I don't really know what to shoot for so I wanted to get your experiences. What's the difference between your stand alone 5 k and your tri 5k? My tri 5k is around a 6:40 pace so I'm wondering if sub 6:20 is unrealistic goal?


2015-07-03 10:27 PM
in reply to: #5126560

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Franklin, TN
Subject: RE: Open 5k vs tri 5k
I think it's easily doable unless the weather (heat/humidity) or course (hills) are much different from your tri races. I'm faster than 20 secs in my open 5k versus my tri 5k. Of course I tend to over bike. Good luck. Get a good warm up in and start out at 6:15-6:20 pace. It should feel hard but manageable through the first 2 miles. The last half mile will sting a bit.
2015-07-03 10:30 PM
in reply to: mchadcota2

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Subject: RE: Open 5k vs tri 5k

Originally posted by mchadcota2 Doing my first stand alone 5k tomorrow tomorrow and I don't really know what to shoot for so I wanted to get your experiences. What's the difference between your stand alone 5 k and your tri 5k? My tri 5k is around a 6:40 pace so I'm wondering if sub 6:20 is unrealistic goal?

Right at a minute is certainly realistic and doable.

2015-07-03 11:28 PM
in reply to: Left Brain

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Subject: RE: Open 5k vs tri 5k
Heh. I just looked at my 5K speeds from 2 years ago and did basically exactly what you're asking about. 5K during a tri was at 6:36/mile and then I did a 5K by myself at a lake and I was at 6:14/mile about 3 months later. Maybe it would have been faster if I was in a race but who knows. All I know is that my 5K speed suck now but I can run a mile faster now than I could 2 years ago. Weird...
2015-07-05 12:14 PM
in reply to: #5126599


439
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nashville, Tennessee
Subject: RE: Open 5k vs tri 5k
Thanks! So I did the 5k and didn't quite hit my goal. Had 6:23 pace so I was SO close. I think I started out too fast trying to keep up with leaders. First mile was 6:09, second was 6:15, third 6:51. First mile was mostly downhill, second mile almost all uphill, third mostly flat.
2015-07-05 12:54 PM
in reply to: #5126743

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Subject: RE: Open 5k vs tri 5k
Nice! I wish I could slow down at the end and run a 6:23 average. You have sub 6:20 in you with slightly better pacing.


2015-07-05 3:23 PM
in reply to: #5126748


439
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nashville, Tennessee
Subject: RE: Open 5k vs tri 5k
Thanks I hope you're right!
2015-07-05 8:41 PM
in reply to: mchadcota2

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Subject: RE: Open 5k vs tri 5k
My 5 k is usually about a minute faster than my tri 5 k.
2015-07-06 2:48 PM
in reply to: mchadcota2

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Subject: RE: Open 5k vs tri 5k
Originally posted by mchadcota2

Thanks! So I did the 5k and didn't quite hit my goal. Had 6:23 pace so I was SO close. I think I started out too fast trying to keep up with leaders. First mile was 6:09, second was 6:15, third 6:51. First mile was mostly downhill, second mile almost all uphill, third mostly flat.


Since the third mile was flat and 30 seconds slower than avg pace...you had a pretty significant blowup!
Thats cool though. It means you definitely have the potential for setting a pretty decent PR next time. As mentioned, start it off a little slower and maintain that pace. Nice work!
2015-07-07 4:23 AM
in reply to: dfroelich

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Subject: RE: Open 5k vs tri 5k

My fastest 5k time was actually in a sprint tri.  Some days you have it, some days you don't'. Just go as hard as you can for the first 4k, then go even harder for the last 1k.  If you don't feel like puking your not doing it right.

 

2015-07-07 9:51 AM
in reply to: dfroelich

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Subject: RE: Open 5k vs tri 5k
Originally posted by dfroelich

Originally posted by mchadcota2

Thanks! So I did the 5k and didn't quite hit my goal. Had 6:23 pace so I was SO close. I think I started out too fast trying to keep up with leaders. First mile was 6:09, second was 6:15, third 6:51. First mile was mostly downhill, second mile almost all uphill, third mostly flat.


Since the third mile was flat and 30 seconds slower than avg pace...you had a pretty significant blowup!
Thats cool though. It means you definitely have the potential for setting a pretty decent PR next time. As mentioned, start it off a little slower and maintain that pace. Nice work!


This actually isn't that bad of pacing strategy, looks like he went out about 4% faster than his average pace. The study linked below indicates a first mile 3%-6% faster than average race pace is a good place to be. I've gone as much as 9% faster on the first mile in a 5k and, while it results in a lot of time spent suffering, I ended up within 6s of a PR.

http://www.ncbi.nlm.nih.gov/pubmed/17149992

My inflammatory statement of the day: Planning for a negative split is planning for a comfortable but sub-optimum race.


2015-07-07 11:58 AM
in reply to: mikec123


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Subject: RE: Open 5k vs tri 5k
Negative splitting is strategy, not an easy way out.



My inflammatory statement of the day: Planning for a negative split is planning for a comfortable but sub-optimum race.
2015-07-08 2:31 PM
in reply to: mikec123

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Portland, Oregon
Subject: RE: Open 5k vs tri 5k
Originally posted by mikec123

Originally posted by dfroelich

Originally posted by mchadcota2

Thanks! So I did the 5k and didn't quite hit my goal. Had 6:23 pace so I was SO close. I think I started out too fast trying to keep up with leaders. First mile was 6:09, second was 6:15, third 6:51. First mile was mostly downhill, second mile almost all uphill, third mostly flat.


Since the third mile was flat and 30 seconds slower than avg pace...you had a pretty significant blowup!
Thats cool though. It means you definitely have the potential for setting a pretty decent PR next time. As mentioned, start it off a little slower and maintain that pace. Nice work!


This actually isn't that bad of pacing strategy, looks like he went out about 4% faster than his average pace. The study linked below indicates a first mile 3%-6% faster than average race pace is a good place to be. I've gone as much as 9% faster on the first mile in a 5k and, while it results in a lot of time spent suffering, I ended up within 6s of a PR.

http://www.ncbi.nlm.nih.gov/pubmed/17149992

My inflammatory statement of the day: Planning for a negative split is planning for a comfortable but sub-optimum race.


It wasn't the first, fast downhill mile that blew the race, but the continued fast pace on the second mile...which was uphill!
2015-07-08 10:08 PM
in reply to: mchadcota2


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Subject: RE: Open 5k vs tri 5k
Originally posted by mchadcota2

Thanks! So I did the 5k and didn't quite hit my goal. Had 6:23 pace so I was SO close. I think I started out too fast trying to keep up with leaders. First mile was 6:09, second was 6:15, third 6:51. First mile was mostly downhill, second mile almost all uphill, third mostly flat.


Yeah, I've got many 5k's that look just like that, but I'm assuming that 6:51 is including that extra tenth of a mile. . . so it's not nearly as bad as it looks at first glance. I don't think I've ever neg. split a 5k.
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