Коуч по бегу раскрыла стратегию идеального темпа для победы в забеге на 5 км

A pacing plan for the perfect 5K Tips to help you blast to the finish instead of blowing up at the start A 5K race may be much shorter than a marathon, but the strategy and suffering involved are no less intimidating. It’s easy to go out too hard and spend the rest of the race regretting it. Rhode Island-based running coach Montana DePasquale recently shared her tips for pacing the distance perfectly. “This distance is misunderstood (and/or feared) by many runners, especially my half and full marathoners, who hate how much of a shock to the body it feels,” she says. Before the start DePasquale recommends starting with dynamic movements such as leg swings, lunges and skips, followed by five minutes of easy running. Before heading to the start line, run three to six strides of about 10 to 15 seconds, with walking or very easy running between reps. “The shorter the race distance, the longer your warmup should be,” she says. Pasquale says you want to arrive at the line ready to run quickly, rather than hoping the first few minutes will work as a warmup. View this post on Instagram The first mile Get out of the traffic, and then settle into your stride. DePasquale suggests accelerating for about 10 seconds at the start, then finding goal pace. She recommends even or slightly negative splits, with the first mile no more than five or six seconds per mile on either side of goal pace (about three to four seconds per kilometre). The middle mile Often the most challenging part of the race, DePasquale says it’s easy to lose focus here after the initial adrenaline wears off. “Your goal here is to stay engaged and avoid slowing down,” she says. Simply strive to maintain your pace through the mid-section of your race. The final stretch “It’s time to make it hurt,” DePasquale says. She suggests taking it a quarter-mile at a time, and trying to push a little harder in each section instead of thinking about the full distance left. For the final hundred metres, DePasquale says you can shorten your stride, quicken your cadence and give it all you’ve got.