Re: 5K / 2K

David Ranc <[EMAIL PROTECTED]> wrote in message news:<[EMAIL PROTECTED]>...
> Hello,
> 
> I have a 5K to do tomorrow and I have no clue how to pace myself as I have 
> not done any in years (literally). Does anybody know of a way to set myself 
> a target based on a 2K or a 500m time?
> 
> Hope this makes sense.
> 
> D.R

My Rule of thumb to determine if an athlete's fitness is balanced (or
not) is to adjust the pace 5 seconds for every halving or doubling of
distance (or time).

For example:
1) 500M time of 1:20 translates to a 1K pace of 1:25, 2K pace of 1:30,
4K pace of 1:35.  (Remember, this is if the athletes fitness is
balanced for strength/endurance, most of us are not and need to work
where the weakness is.)

2) 8K at 1:50 pace translates to a 4K at 1:45, a 2K at 1:40, 1K at
1:35, 500M 1:30

Most people are lacking in endurance and generally will be able to
achieve the targets in #2, whereas the targets in #1 will appear much
more difficult for the same reasons.

So, to address your specific question, if you know your 2K time and
want to estimate a good target for a 5K it would be 2K pace +6.25.  +5
seconds for 4K, and then +5/4 seconds because you are only going 1/4
the way to 8K where a full 5 seconds would be added.

Warm up well and get right to target pace, you should be feeling good
at the halfway point (thinking you could accelerate), if that is so,
bump the pace by 1 second, reassess after half the remaining distance
is gone, and either bump the pace 1 second faster or hold, repeat as
necessary to complete the distance.
Never, never, never back off! (There is not a pace slow enough that
will make you feel better until you finish the distance.  Just keep
yourself under control and focus.)

- Paul Smith