What is the Best Way to take out (start running) in a 5k xc course?
The first 100m is wide but then it narrows with hundreds of us running. If you take out in the back, it will be hard to pass people on the narrow path. You don’t want a guy much slower in front and block to keep you behind them the whole race. If you sprint the first 100m, you will be exausted once you reach the first hill and everyone will pass you right away. I will want to take out with the top pack, but not the first person.
Go more quickly in the start. It’s proven that an outright sprint won’t do you any good, while going slow at first will do you even worse.
So, try to find a pace that is slightly uncomfortable in terms of speed, a little faster than you can keep up for the entire 5k. Run moderately fast, and you’ll find yourself at the back of the first group.
Then, once you’ve reached that, run at your regular race pace, instead of the starting pace. At the end, start sprinting and use all that pent up adrenaline as soon as you can see the finish.
You’ll find yourself passing a lot of people, as the finish line is never a narrow path.
October 1st, 2009 at 1:50 am
The best way to run your best time is to run each mile at the same pace. In this case where the course narrows it is important not to be behind slower runners.
You don’t have to be first you just want to be ahead of the people who are going to run a much slower pace than you for the rest of the race.
So you must know how to run faster than your pace but no so fast you will not be able to recover from that spurt once you settle into your race pace.
Warm up good before the race, treat the start as you might do spurts during the race, once you are on the narrow you can relax and settle into your race, you could run a little slower until you get your breath back and can run at race speed.
References :
October 1st, 2009 at 2:11 am
The first mile you should be running at your normal pace(be able to talk and run without much difficulty). The second mile is when you should try to get a good position in the course, meaning run faster but not as hard that will make you come to a halt quickly. The third mile is all about finishing strong so give it all you got and use your remaining energy to just get the course over with
References :
October 1st, 2009 at 2:59 am
Go more quickly in the start. It’s proven that an outright sprint won’t do you any good, while going slow at first will do you even worse.
So, try to find a pace that is slightly uncomfortable in terms of speed, a little faster than you can keep up for the entire 5k. Run moderately fast, and you’ll find yourself at the back of the first group.
Then, once you’ve reached that, run at your regular race pace, instead of the starting pace. At the end, start sprinting and use all that pent up adrenaline as soon as you can see the finish.
You’ll find yourself passing a lot of people, as the finish line is never a narrow path.
References :
high school cross country captain