Do You Know The Ideal 5k Pace For You?

Taking part in your first ever 5k is all about getting round without any problems. It’s a sporting event which requires that you have the fitness levels to keep going for 3.1 miles, so your 5k pace is a very significant factor.

You'll be able to decide on your 5k pace from very early in your training. There are 2 main ways you can do this: -

#1  By Using the RPE Scale (Rate of Perceived Exertion)
By using the RPE scale you are able to measure the intensity or effort you are putting in to your training. It’s a measure from 1 to 10 of the level of the discomfort you are feeling.

Basically, the idea is, the harder it feels, the higher the score. If you’re feeling very tired and need to stop, this would equate to a 10 on the RPE scale.

If you think you could use the RPE scale to gauge your 5k pace, then you need to be training to a level of effort of around 6 or 7 out of 10. This stride is just above average, you will be perspiring slightly, but can easily hold a conversation.

#2  Monitoring your pace

One of the best ways of keeping track of the speeds you're running at is to use a GPS system or an cutting edge pedometer which will give you readings of distances and your pace per mile.

After a few runs you’ll be able to work out a comfortable running speed and time yourself finishing a mile. This now becomes your 5k pace.

Your natural running pace will get faster as you get fitter
During the race you should set off at your usual 5k pace so you know how you’ll feel, without being carried along with the crowd at the beginning.

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5K Fitness - 3 Important Rules

Being skilled at most activities needs a certain amount of practice and regularity in your training. Whilst running a 5k needn't mean you’ll need to run very long distances, your 5k fitness levels need to be a little better than many people would expect, you’ll still need to devote to your time on improving and increasing your fitness and endurance levels.

To summarize a good level of 5k fitness would be the ability to be able to run 3.1 miles in one go without stopping.

To ensure you’re fully ready to run a 5k race, it is crucial to follow these Vital rules: -

Practice Makes Perfect

In order to get better at something it is important to practice. Preparing to run a 5k means you will need to increase your body’s endurance and stamina levels and this must be done over a period of many weeks, using a training plan that is both regular and progressive, meaning your training ought to get a little harder and more demanding over time.

Spice Things Up A Little

Whilst you’ll have to do a certain amount of steady pace running on a longer run each week, you will see far faster improvements if you frequently change the things you do each workout. Advanced training techniques will push you in various ways, speed work, hill running and interval training are all good ways to improve your 5k fitness.

What You Believe You Can Achieve

Seeing is believing and this is one of the reasons why you'll need to try a number of runs that are at least as long as a 5k race.

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Are You Wondering Whether To Run For A 5K Charity?

Part of the appeal of running 5k races is the fact that they now seem to almost always support charities and worthy causes. Whichever 5k charity you pick should be something that is near to your heart.

Many people opt for a particular charity for the reason that they have a friend, relative or loved one who has been affected in some way by the problems that the charity supports. Selecting a cause to run for this way this will have the following benefits: -

• Deciding to run for charity may well be the kick start for many runners in actually deciding to take charge by booking a place and beginning training.
  
• Undoubtedly throughout your preparation for the race there will be times when you feel like giving up. But by having your own cause that you can take inspiration and encouragement from will make sure that you don't give up and keep going.
  
• Running for a 5k charity also helps you to take what can be a very lonely, individual activity and give it more of a team feeling, being part of a group.

Some 5k races only have a limited amount of places available to casual runners and it is often a matter of good fortune if you get accepted or not.

By applying for a place offered by a 5k charity, you are much more likely to gain a place. The terms of your acceptance are often governed by you raising a certain amount of money and this can sometimes be a substantial amount.

The extra accountability you have when running for a 5k charity will without doubt help you through your low days and difficult workouts. More importantly on race day you will get so much support and encouragement that you'll find it much easier to keep going.

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