Whether it’s your first or 100th 5k race, if you’re not running to your potential, it’s time to try a new 5k race strategy.

Picture this. You’re on the starting line of the local 5k-slash-throwdown. Next to you stands your ultimate rival, the gal who’s beat you the last three times you’ve attempted this race.

You both have similar athletic ability and train about the same amount. You know deep inside you can best her, but you always go out hard and fade. She knows it too and her smirk is confident.

It’s no Iron War, but the outcome means everything to you. And this year you’ve got a new 5k race strategy up your sleeve.

The biggest 5k race strategy mistake

One of the first pieces of advice we receive as new runners is don’t go out too hard. And most of us do, a least initially.

Take that first 5k. A newbie runner feeling the competitive fire often takes the first mile out at PR mile pace, then limp to the finish. Eager to avoid this massive fade in the future sometimes the pendulum swings the other way so we typically end up starting out too easy thus leaving some on the table.

If either of the above methods describes your typical pacing strategy, then it’s time to try something different. Below, we examine the idea of focusing on an even or negative split effort instead of pace and provide some tips on implementing this strategy effectively.

Here’s one of the most effective strategies advanced runners still get wrong.

5k race strategy #1: Think even effort, not pace

All miles are not created equal. An 8 minute mile straight uphill or into the wind is not the same as an 8 minute downhill mile. Therefore, if you are overly focused on maintaining a completely even pace, then you’re probably leaving some time on the table.

Consider running an even effort instead. If your race starts out downhill and finishes uphill then your first mile should be faster than the later uphill miles. If you typically use the first few miles of the race to warm up (thus starting at a much slower pace) then simply warm up prior to the race instead. Which you should be doing anyway.

Try this: Lose the instantaneous pace on your Garmin screen and focus on HR and average pace/mile splits instead.

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Read: Get ready for a 5k in 8 weeks.

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5k race strategy #2: Negative split effort

With this method we focus on negative splitting our effort versus our pace. Assuming minimally variable terrain, this method is the most likely to lead to even pace splits as it will feel harder to maintain pace in the later miles (even when you feel like you should be going faster!)

In this method we focus on a pace that feels moderate (dependent on race distance) in the opening miles, then mentally throw down the hammer in the last few miles.

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Read: How to really run faster this year.

Tips for running by effort versus pace

Bust out the Heart Rate Monitor

If you’re skeptical about using perceived exertion to pace an even or negative split effort, then utilize your heart rate monitor. You will need to know your target zones for a given race distance, but a HR monitor can help you avoid extreme peaks and valleys and maintaining a steady effort.

Read: What you need to know about running with heart rate.

Use Average Pace

Instead of looking at current pace on your watch, consider using the average pace field. This will give you a better idea of whether your strategy is paying off without the constant math of looking at current or lap pace. Current pace will also make it likely for you to ditch your strategy at the first sign of slowing.

Learn the course profile–

By examining past races files using a website like Strava or Training Peaks, you can see which miles are likely to be faster and slower and mentally file away that information.

Training Peaks uses a metric called NGP to help you figure it out. According to Training Peaks, “Normalized Graded Pace (NGP) is the adjusted pace reported from a global positioning system (GPS), or other speed/distance device, that reflects the changes in grade and intensity that contribute to the physiological cost of running on varied terrain.

Strava has a similar metric called grade adjusted pace. You can use other’s attempts at the course beforehand to determine what an even effort physiologically looks like. You can also use it later to give yourself a ‘report card’ on how you did.

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Read: Tips for running in the heat.

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Flatten the Hills

If you’ve ever run with an inexperienced pacer than you may have experienced the consequence of  not flattening the hills.  The pacer, himself being able to run much faster, runs exactly 7 minute pace up the hills then puts on the brakes to run 7 minutes per mile down the hills. For the rest of us in the pace group who are just trained to run the 7 minute average, it’s only a matter of time before we get dropped!

Instead, by focusing on RPE and HR, try to keep from blowing the doors off effort-wise on the uphill to the degree that you will have to back off on the downhill or flat that comes after, thus not taking advantage of the free speed that resides there.

5k beginner race day tips

Let’s say it’s your very first 5k. Before you think of your PR strategy there are a few things you should be doing pre-race every single time.

5k Race Strategy: Race Day Tips

All the work is done! A little anxiety is okay. It just means that you care!

What to Do on Race Day

Pre-race meal—At a minimum, eat your pre-race meal ninety minutes before the start. Keep the same rhythms you would on a normal training morning.

Get there early—Arrive at least an hour earlier than the actual race start. Look at race rules to see what time packet pickup opens.

Bring everything—Bring everything you might need—then leave a lot of it in the car.

• Running shoes
• Race number (attached to a race belt or to your attire)
• Socks (optional)
• Visor or hat (optional)

Grab your race packet— Here’s what it should include:

• Race number
• Timing chip—Your timing chip will either be in your packet or available to pick up right by check-in. You must have a chip to get a time.

Warm Up—Warming up is recommended. A short walk/jog of about 10-20 minutes is a great way to warm up along with some mobility exercises after.

First Race FAQs

How long does a 5k take?

Since race distances and experience levels vary, this is hard to say. One trick is to look at results from previous years on the race website.

How long does it take to walk a 5k?

Typically a 5k can be walked in the range of 45 – 60 minutes.

What is a good pace for a 5k?

At the local level, the winning male time will likely fall in the range of 16 – 19 minutes while the winning female time will fall in the range of 19 – 22 minutes.

Will I be pulled from the course if I’m too slow?

Check the race website for cutoff times.

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Read: Sign up for your first race.

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I hope these 5k race strategy tips help you run your first–or best–5k ever! Any tips I missed? Be sure to let me know in the comments!

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More Running Advice for You:

Here are some other resources for your running journey:

• Ultimate Guide: How to start cycling
• Find your runner personality [ to go faster]
• Top 4 worst new runner mistakes
• How does Garmin race predictor work?
• The real deal on getting back in shape after baby
• How to [really] improve your running

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5k Race Strategy Tips:

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