# 5K Advice **URL:** \ **Category:** In My Humble Opinion\ **Created:** [November 2, 2012, 5:45am UTC](https://boards.straightdope.com/t/5k-advice/639637 "2012-11-02T05:45:13Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![IceQube](https://avatars.discourse-cdn.com/v4/letter/i/dfb087/32.png) [@IceQube](https://boards.straightdope.com/u/IceQube)\ **Post date:** [November 2, 2012, 5:45am UTC](https://boards.straightdope.com/t/5k-advice/639637/1 "2012-11-02T05:45:13Z")
I’m running a 5k on Saturday. What should I do to prepare? Any last-minute advice? ---
**Author:** ![Omar\_Little](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/omar_little/32/269_2.png) [@Omar\_Little](https://boards.straightdope.com/u/Omar_Little)\ **Post date:** [November 2, 2012, 6:33am UTC](https://boards.straightdope.com/t/5k-advice/639637/2 "2012-11-02T06:33:41Z")
It’s only 3.1 miles. Not really that far. That’s my normal workout run. If you’ve never gone that far before. Just pace yourself. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [November 2, 2012, 10:47am UTC](https://boards.straightdope.com/t/5k-advice/639637/3 "2012-11-02T10:47:09Z")
How far have you run or have you trained at all? At the start line, place yourself in the field about where you plan on finishing. Unless you’re contending for the win, don’t line up at the front. Don’t wear anything new, only broken in and proven shoes/clothing. Unless it’s a very small race, no headphone/earbuds. You need to be aware of the runners around/behind you. Above all:relax and have fun. ---
**Author:** ![Telemark](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/telemark/32/372_2.png) [@Telemark](https://boards.straightdope.com/u/Telemark)\ **Post date:** [November 2, 2012, 12:00pm UTC](https://boards.straightdope.com/t/5k-advice/639637/4 "2012-11-02T12:00:48Z")
Don’t go out too fast. If you’ve never raced before the adrenaline will make you run faster than you think you are. Just take it easy and enjoy the experience, leave something in the tank so you can finish strong. ---
**Author:** ![Hi\_Medlo](https://avatars.discourse-cdn.com/v4/letter/h/a183cd/32.png) [@Hi\_Medlo](https://boards.straightdope.com/u/Hi_Medlo)\ **Post date:** [November 2, 2012, 1:25pm UTC](https://boards.straightdope.com/t/5k-advice/639637/5 "2012-11-02T13:25:39Z")
If it’s your first race, your goal is to finish, nothing more. This time, finishing is winning, you can worry about time in races to come. ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [November 2, 2012, 2:04pm UTC](https://boards.straightdope.com/t/5k-advice/639637/6 "2012-11-02T14:04:07Z")
> [@Omar\_Little](#): > > It’s only 3.1 miles. Not really that far. That’s my normal workout run. Well that’s awfully encouraging. Have you ever considered being a motivational speaker? ---
**Author:** ![Omar\_Little](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/omar_little/32/269_2.png) [@Omar\_Little](https://boards.straightdope.com/u/Omar_Little)\ **Post date:** [November 2, 2012, 2:07pm UTC](https://boards.straightdope.com/t/5k-advice/639637/7 "2012-11-02T14:07:46Z")
> [@Sicks\_Ate](#): > > Well that’s awfully encouraging. Have you ever considered being a motivational speaker? Yep, my rates are $25k per engagement. 😃 Seriously, though, 3.1 miles is not that far. The average person should be able to run a 10 minute mile. So you’re only talking about running for a little over 30 minutes. ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [November 2, 2012, 2:13pm UTC](https://boards.straightdope.com/t/5k-advice/639637/8 "2012-11-02T14:13:38Z")
> [@Omar\_Little](#): > > Yep, my rates are $25k per engagement. 😃 > > Seriously, though, 3.1 miles is not that far. The average person should be able to run a 10 minute mile. So you’re only talking about running for a little over 30 minutes. What do you mean that the average person ‘should’ be able to run a 10-minute mile? The average person certainly can’t. The average person who just took up running certainly can’t. I would suspect that, looking at results froma random 5k, 30 minutes is probably about the _median_ result, but that doesn’t mean that it’s average for the population at large. The _average_ person can’t even run a mile, much less a 5k. ---
**Author:** ![jonesj2205](https://avatars.discourse-cdn.com/v4/letter/j/ecc23a/32.png) [@jonesj2205](https://boards.straightdope.com/u/jonesj2205)\ **Post date:** [November 2, 2012, 2:17pm UTC](https://boards.straightdope.com/t/5k-advice/639637/9 "2012-11-02T14:17:23Z")
> [@Omar\_Little](#): > > Yep, my rates are $25k per engagement. 😃 > > Seriously, though, 3.1 miles is not that far. The average person should be able to run a 10 minute mile. So you’re only talking about running for a little over 30 minutes. The average person can’t run a 10 minute mile. Maybe the average 20 year old can, but depending on age/general fitness/training, 10 minute miles would be a goal not a given. As for the OP, I’d say if you give more details as to training it would help, but my advise in general is: Don’t start too fast You can run farther than you think you can Don’t hold anything back when you can see the finish line, it won’t affect your time much but it’s really cool to be running all out when you cross the line. If it’s your first race all you need to do is finish to have a PR so have fun. ---
**Author:** ![Snickers](https://avatars.discourse-cdn.com/v4/letter/s/5daacb/32.png) [@Snickers](https://boards.straightdope.com/u/Snickers)\ **Post date:** [November 2, 2012, 2:47pm UTC](https://boards.straightdope.com/t/5k-advice/639637/10 "2012-11-02T14:47:03Z")
Awesome - good for you! I’d echo the “don’t start too fast” advice - it’s easy to get caught up and start faster than you realize. Dress down a little, if it’s going to be cold where you are - the running will warm you up, and it’s better to be a little cold at the beginning than hot and sweaty at the end. And have fun! ---
**Author:** ![Ken001](https://avatars.discourse-cdn.com/v4/letter/k/43a26b/32.png) [@Ken001](https://boards.straightdope.com/u/Ken001)\ **Post date:** [November 2, 2012, 2:56pm UTC](https://boards.straightdope.com/t/5k-advice/639637/11 "2012-11-02T14:56:23Z")
> [@Sicks\_Ate](#): > > What do you mean that the average person ‘should’ be able to run a 10-minute mile? > > The average person certainly can’t. The average person who just took up running certainly can’t. > > I would suspect that, looking at results froma random 5k, 30 minutes is probably about the _median_ result, but that doesn’t mean that it’s average for the population at large. > > The _average_ person can’t even run a mile, much less a 5k. Yes you are probably right - sadly. If we confined the “average person” to ages 15 - 60 then actually I would expect 5k in 30 mins. That’s a comfortable pace, not fast. In my 40s I was running 5k in 23 min and a few of the older guys were running 18 mins. But back to the OP - please ignore the above, you run as comfortably as your body allows. You’ll enjoy the run more and have a sense of achievement. 5k is a good distance - not too far, not too short. ---
**Author:** ![Enderw24](https://avatars.discourse-cdn.com/v4/letter/e/ba9def/32.png) [@Enderw24](https://boards.straightdope.com/u/Enderw24)\ **Post date:** [November 2, 2012, 2:56pm UTC](https://boards.straightdope.com/t/5k-advice/639637/12 "2012-11-02T14:56:59Z")
> [@IceQube](#): > > I’m running a 5k on Saturday. > > What should I do to prepare? > > Any last-minute advice? Is this a run/walk, charity event? If so, heck, you might be competing with kids in strollers. I’ve certainly taken my baby along on a 5K before and it was a lot of fun. Regardless, I agree with the advice that the goal of this 5K is finishing. If you need to slow down to a brisk walk, you can still wrap the thing up in well under an hour. ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [November 2, 2012, 3:06pm UTC](https://boards.straightdope.com/t/5k-advice/639637/13 "2012-11-02T15:06:28Z")
Is this turning in to a stealth-brag thread? Cool. I ran a 5k on Sunday with a mild hangover and a head/chest cold in 30 minutes. If I can do that, anybody can. Edit: And it was 35 degrees. Yayuuuuuuh! ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [November 2, 2012, 3:16pm UTC](https://boards.straightdope.com/t/5k-advice/639637/14 "2012-11-02T15:16:20Z")
> [@Ken001](#): > > Yes you are probably right - sadly. If we confined the “average person” to ages 15 - 60 then actually I would expect 5k in 30 mins. Don’t bet on it. I coach high school cross-country and track. Our beginners who haven’t run before are hard pressed to finish a mile running let alone even walk a 5K. ---
**Author:** ![EmAnJ](https://avatars.discourse-cdn.com/v4/letter/e/d2c977/32.png) [@EmAnJ](https://boards.straightdope.com/u/EmAnJ)\ **Post date:** [November 2, 2012, 3:31pm UTC](https://boards.straightdope.com/t/5k-advice/639637/15 "2012-11-02T15:31:03Z")
Good for you! I agree, don’t start out too fast. You get excited and as soon as the gun goes, you’ll want to sprint out of there - don’t do it! You’ll eventually pass those who did sprint out. Pace yourself and don’t worry about your finish time. Your goal should be to just finish. Don’t eat a heavy dinner. For a 5K you don’t need to carb load. Eat a normal meal and eat something healthy about two hours before the race tomorrow morning. Drink plenty of water today, but don’t down it before the race tomorrow or you’ll have it sloshing around in your stomach. Listen to your body. Good luck! ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [November 2, 2012, 3:39pm UTC](https://boards.straightdope.com/t/5k-advice/639637/16 "2012-11-02T15:39:31Z")
If you have the opportunity, drive the route today. It will help you pace yourself if you know about where you are. I would say run the course in advance, but it’s too late for that advice 🙂 ---
**Author:** ![leahcim](https://avatars.discourse-cdn.com/v4/letter/l/b4bc9f/32.png) [@leahcim](https://boards.straightdope.com/u/leahcim)\ **Post date:** [November 2, 2012, 3:53pm UTC](https://boards.straightdope.com/t/5k-advice/639637/17 "2012-11-02T15:53:07Z")
> [@jonesj2205](#): > > Don’t start too fast This. You see little kids in races doing the “sprint 30 seconds, stop and pant for 30 seconds, repeat” method of running. You shouldn’t do that. Do a pace where you can complete the distance at that pace, even though you feel ridiculously slow at the start. Don’t wear the race shirt during the race. Only noobs do that. Also, I find it helpful to try to match the frequency of your breaths with your footfalls: Breathe in for two footfalls, breathe out for two footfalls. If you don’t have enough control of your breath to make that happen, slow down. ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [November 2, 2012, 3:58pm UTC](https://boards.straightdope.com/t/5k-advice/639637/18 "2012-11-02T15:58:12Z")
> [@leahcim](#): > > This. You see little kids in races doing the “sprint 30 seconds, stop and pant for 30 seconds, repeat” method of running. You shouldn’t do that. Do a pace where you can complete the distance at that pace, even though you feel ridiculously slow at the start. > > Don’t wear the race shirt during the race. Only noobs do that. > > Also, I find it helpful to try to match the frequency of your breaths with your footfalls: Breathe in for two footfalls, breathe out for two footfalls. If you don’t have enough control of your breath to make that happen, slow down. I know that I’ve paced myself well when I’m passing those who didn’t in the last 1/2 of a race. I think one exception to the shirt rule is if you are running a charity 5k. Then I think it’s ok to throw on the “Lymphoma Awareness” shirt during the race. Not that you’d catch me doing it. ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [November 2, 2012, 4:12pm UTC](https://boards.straightdope.com/t/5k-advice/639637/19 "2012-11-02T16:12:45Z")
Missed the window, but some pointers on [shirt etiquette.](http://www.psychowyco.com/id74.html) ---
**Author:** ![brad\_d](https://avatars.discourse-cdn.com/v4/letter/b/50afbb/32.png) [@brad\_d](https://boards.straightdope.com/u/brad_d)\ **Post date:** [November 2, 2012, 4:22pm UTC](https://boards.straightdope.com/t/5k-advice/639637/20 "2012-11-02T16:22:56Z")
Not much to add, but I want to emphasize the pacing thing. You’ve got to run at a pace that _you_ can sustain - be that 5 minute miles or 13 minute miles. Trying to run the pace that you (or worse, somebody else) think you _should_ be able to run is setting yourself up for pooping out. It’s also alarmingly easy to start out too fast, thinking “Hey, this is easy!” Ideally, you’ll do the last mile faster than you did the first, but it’s taken me many attempts to more-or-less achieve that. [Next page](https://boards.straightdope.com/t/5k-advice/639637.md?page=2)