What’s the toughest mile of a 5K race? Ignoring the sloppy mix of metric and imperial units of measure involved in that question, it comes down to beginning, middle and end. Are you a slow starter, a mid-race drifter, or do your run out of gas at the end? I posed the question to my running friends on social media and the results were intriguing. These results are based on a total of 47 responses. But, I think they’d hold true even if the sample were much larger. What would you say? What was the slowest mile in your last race? Your answers can help you train better, race smarter, and run faster.
The gun goes off and suddenly your sprinting down the road with your heart thundering in your chest, and ragged breaths tearing at the back of your throat. After several minutes you regain some composure and settle into a more familiar rhythm. Later, you check the results and see that the first mile was your slowest. And, as you think back, maybe your most uncomfortable.
Your body needs to be coaxed into racing. If you try to go from zero to sixty without letting the engine warm up a bit, bad things can happen. The rapidly accelerating heartbeat and crazy breathing is a normal response to the abnormal stress of suddenly racing at top speed.
You can avoid this very common race day mistake by taking the time to warm up properly. Plan an easy run of 10-15 minutes followed by some dynamic stretches and a few strides. If you arrive at the starting line with a light sweat, you’ve done it right. Now, when the gun goes off, you’ll be ready to run.
The first mile is behind you and you’ve settled into a steady groove. But, before long you’ve fallen off the pace and your mind has been elsewhere. The second mile of the race is by far the toughest for most 5K runners because it’s mostly mental. It requires focus, discipline, and the acceptance that you’re just not going to feel good again until you stop running.
Training your mind to race is much harder than training your body to race. Your mind wants to protect you from harm. No doubt, an infinitely reasonable goal. But, when you race you have to learn to silence that voice that tells you to stop. You have to find the determination to suffer willingly. Yes, I know that’s a tall order.
You can help train your mind by pushing your boundaries in training once or twice a week. Intervals and track work have a way of sharpening speed and boosting mental toughness. Try to focus on running all of your repeats at effort and work on running through the discomfort. A well trained mind will help you stay on track during the no-man’s-land of the second mile.
Everything was going so well until the wheels fell off at the end. I just couldn’t answer when she passed me at the crest of the hill. I had nothing left in the tank when he sprinted past me at the finish. My legs felt heavy and the bounce in my calves was gone. It was like I was running in slow motion.
The good news is that you just ran a helluva race through two miles. The bad news is that the race was 3.1 miles long. You may need to rethink your pacing strategy and start out a little slower, or you might have to boost your endurance by adding some longer runs to your training program. In particular, I like to throw in some 6 or 7-mile tempo runs to boost endurance and develop stamina for the 5K race distance.
The 5K distance provides a unique challenge for runners. It requires a blend of speed and endurance and rewards those who are both physically and mentally prepared for the rigors of racing. Not all runners will fall neatly into one of the above categories. And, while I think my advice is sound in each instance, the reasons why they struggle may be something entirely different. But, each race offers us an opportunity to learn something new about ourselves.