Running: target race pace...
223
Member
652 days
JRH posted 1 year ago.
don't know any hard and fast rules but probaby :30 slower per mile. the run after a bike is never as fast as your stand alone 5k run time. have you incorporated any BRICK workouts into your training yet?
proud and high or low and humble - many miles before I go
http://www.insidetri.com/portal/blogs/blog.asp?strSession=60050327224390...
551
Member
1301 days
vanjames posted 1 year ago.
A sprint is a sprint. It's not so much about the pace but which zone aerobic or anaerobic that you'll be racing in. For a sprint you would be 80-100%anaerobic - so your 5k running pace or faster would be fine.
As the distance get longer the percent of time spent in the aerobic zone increases.
7
Member
555 days
actorRunning posted 1 year ago.
Well, I don't really see how the 5k run leg of my sprint tri could possibly be any faster than my 5k fun pace...
In running we are always targeting our run pace based on performance in other races - so if I have a 40 min 10k I can expect to run a 3:10 marathon. Roughly. I'm just wondering how much I should pull back on the 5k leg of a tri.
Sure - doing bricks. But still can't be sure of what will happen race day. Just looking for advice from the experienced.
At this point my 5k pace is 6:00 min/mi. I'll probably try to run the 5k leg at 6:30-ish. Good plan?
257
Member
871 days
fittycent posted 1 year ago.
actorRunning;62897 wrote:
At this point my 5k pace is 6:00 min/mi. I'll probably try to run the 5k leg at 6:30-ish. Good plan?
Yep - I think that sounds reasonable. Have fun! You will fly past a lot of people on the run!
4202
Member
1550 days
kylie posted 1 year ago.
Just remember the run is last... and that you know what a tough (ie pushing all you can) 5k feels like. Go for that feeling. You will be a bit tired, so it might have you a bit slower than usual, but aim for that same feeling.
I was a runner first, and now I run much better off a bike... something about being warmed up I guess :)
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Hello all - thanks for the attention you pay to newbies here - it's much appreciated.
I'm about to do my first Sprint tri (400yd-10mi-5k) in a little over a month here as part of my training and buildup to my primary goal: a half-IM later in the year.
As a runner first, my way of thinking is still pent up in min/mi and pacing... My question is this: what should my target run pace be for the race? Should I look to run at my normal 5k pace? Or more probably should I be looking at :30 slower? or more? Just curious if there was a rule. I'm relatively new to the bike and the swim, so I know I'll be floundering a bit, but I want to be able to maximize my potential where I'm comfortable; unfortunately, that's the last leg.
And ideas? Thanks so much!