David Wiener is a training specialist for digital coaching and nutrition app Freeletics,
freeletics.com If you’re trying to improve your speed over 5K, this approach could well be beneficial. Going fast for the first mile and maintaining that speed could be a great tactic to better your finish time. A University of New Hampshire study found that participants who ran the first mile of a 5K race six per cent faster than their baseline pace averaged the best times overall. The even-paced runners posted the slowest times. Though the faster group did slow more over the 5K, it wasn’t enough for the even-paced runners to make up the time on them.
However, this approach is only recommended over shorter race distances, for moderately trained runners, who may not be starting at a fast-enough pace. If you’re looking to run longer distances, other variables become more important.