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.
If you want to get up from the couch to 5k running as fast as possible, ‘5k Training For Beginners’ is a terrific choice, perfect for beginners that want to learn how to train to run a 5k in the quickest possible time. Click here for more details.
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