Set 5K Goals
No matter where you live, on most weekends across the country, there is a 5K road race available to run. For the recreational runner who is ready for his or her next challenge, competing in a 5K race is the perfect first step. For the seasoned distance runner, the race can be an excellent "speed" workout. At 3.1 miles, the distance is manageable and accessible for most runners and can be a perfect race for goal-setting.
Instructions
1. Determine Your Pace. The first step in setting an appropriate goal for your 5K race is establishing your base mile pace. In trying to figure out your pace, be sure to be warmed up before running. A short 10-minute jog followed by some light, static stretching will usually do the trick. To get an accurate measure of your pace, run on a flat surface. In a perfect pace scenario, try to find a track to complete four laps for the pace run. That way, because of the surface and exact measurement, you will be able to construct an attainable goal.
2. Map out specific goals. After getting your base mile time, it is now possible to set a goal for your 5K run. Given that you will be running just over three miles in the race, we will need to establish a goal that takes fatigue into account. Given fatigue, it is common to estimate anywhere from 30 seconds for experienced runners or up to one minute for less experienced runners added to your mile time. For example, if your mile time is 10 minutes, then your race goal should be run to each mile in 10:30 or 11 minutes per mile. From that point, you can set a goal of 32 to 33 minutes for your 5K's overall time.
3. Walk the Course. Now that you have an idea of how fast to run in order to meet your goal, it is helpful to get a look at the topography of the race course. Because many 5K races are run on the road, there will likely be a mixture of hills and flat portions. Therefore, the miles will not be equal in terms of running effort. If the first mile is mostly uphill, then your time for that first part will be slower than subsequent miles. If that's the case, the second and third miles will have to be slightly faster than your base pace in order for you to meet your goal.
4. Develop a specific race plan to meet your goal. Almost all experienced runners will use their wrist watch as their best friend on race day. Break the race course into timed segments that will help you achieve your established goals. Use the water stations, street intersections or landmarks along the race course to help you create time checks that will tell you right away whether you are on target to meet your goal.
Tags: meet your, meet your goal, your goal, experienced runners, mile time