What is the best pace for a five mile race?
I usually run 5k in about 23 minutes
Answers:
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have done it sub 20 minutes but only a couple of times mostly come in about 21 -24 getting a bit old for it now lolBest times almost always result in SLIGHTLY negative splits. That means your first half is slower than your second half. Since you run a 5k in 23 minutes, running slower than that should let you finish stronger. How much slower depends on your endurance ability. If five miles is a long run for you then you may need to go a couple minutes slower so you can finish strong. If it's a normal run you may only have to back off slightly to let yourself finish strong.
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The "best" pace depends on both your speed and endurance. If your 5K time is 23 minutes, you're doing about 7 minute 40 second miles. A 5 mile race shouldn't be too much slower than 5K race pace. Try to hit somewhere between 7:50 and 7:55 for each mile, so aim for a time between 38 and 40 minutes. Try doing workouts like 4-5 mile repeats at your target race pace or slightly faster (7:40-7:50). For another workout try something like a 3 mile jog, then 4-5 800s around 3:20-3:30. Do longer runs to improve your endurance, but only you can decide what is your best pace.What is the quickest time you can run the 100 in track?
In Runner's world magizine, it read that a pace of world class athletes and such runners have a stepping pace of 180 steps per minute.A 5k in high school that is good/great is a 5 minute, (something) seconds per mile.
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back in the day i ran a 15:49 5k. It wasn't easy. If your 23 min 5k wasn't easy, you will not be able to keep that pace. Try and keep your mile times even, or break the course down into 3 sections. 2mile @ pace, 2 miles @ pace, 1 mile @ pace. The pace being up to your calculations.More Questions & Answers...