5k PB's in longer races

indesisiv

Does anyone have any tips?

I have done a couple of longer races 1/3rd Marathon and 10k, during both of those races I set PB's for the first 5k. (I then held that speed pretty much through the races)

So the question is, if I can run that pace during longer races, is there anything that anyone can suggest to get the best out of myself for the 5k races I run?

As an example my 5k race PB is 20:45, yet last weekend I ran a 10k race with a 20:23 first 5k and a 20:52 2nd 5k (slightly uphill compared to the first 5k).

Its very frustrating and I am sure that 90% of it is a mental thing, so any tips??

warriorsq

I'd say yes it's partly a mental thing also if you want improve your speed and stamina in general...hills,hills,hills! they are your best friend ever tbh

indesisiv

I am going to go hunting to see if I can find anything resembling a hill around here. To be honest at the moment it is just a case of staying fit around all of the longer races that i have planned. I do have a couple of races in the lakes that I have entered so that should help the hills lol.

brat

You've got decent pace already! That sub 20 for 5k is well within reach, especially if you can manage 20:23 as part of a 10K.

I'd be doing fartlek runs to increase speed as well as cardio, and perhaps run with someone who can do a sub 20, say on a nice flat parkrun.

You just need to believe you can do it.

glasgowdan

I'd suggest a more strenuous warm up...get your legs working hard. And hang on to someone who will run around 19mins...aim to hang on for 4k.

indesisiv

I think more work is needed on this as at the weekend I set my 5k PB (20:16) in a half marathon.