5K and 10KĪ recent study in the Journal of Strength and Conditioning Research demonstrated that in order to optimize 5K performance, runners should start the first mile of a 5K race at paces 3 to 6 percent faster than their goal race pace. By blending empirical data from world-record performances with scientific research conducted on pacing tactics and the physiological demands of racing, we can extrapolate the “optimal” pacing strategy for each race distance. “We’ve got decades of the best runners trying to squeeze out every ounce they can to improve records, so it makes sense that their pacing strategies would be near optimal,” says Steve Magness, physiologist and University of Houston head cross-country coach. Optimal pace strategies for your race distance In Dubai, Gebrselassie was a mere 23 seconds faster at halfway than his world-record pace in Berlin the year before however, even this small shift in pace (about 1 second per kilometer) resulted in a crash that left him running 90 seconds slower than Berlin over the final 10K.

Letesenbet Gidey Breaks the 5,000-Meter WRĪnalyzing the greatest performances in history at events from the 5K to the marathon reveals another statistic about the importance of pacing-specifically, how fine the line is between too fast and too slow.Ĭonsider Haile Gebrselassie’s world-record attempts at Berlin in 2008, where he became the first person to run under 2:04 for the marathon, and Dubai in 2009, where he faded badly in the last 10K.

Q&A With 5K World Record-Holder Joshua Cheptegei.

Download half marathon pace