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Digital Subscriptions > Women’s Running > September 2019 > In my next 5K race, should I go out hard right from the start?

In my next 5K race, should I go out hard right from the start?

Is running the first mile of a 5K as fast as you can a sure-fire recipe for disaster? Or is it instead the best tactic for PB success?
David Wiener is a training specialist for digital coaching and nutrition app Freeletics,

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.

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About Women’s Running

In the September issue of Women’s Running, we want you to banish the guilt and claim your running for you! We look at some incredible locations where you can regroup, get some me-time, and run your socks off. Go on - you deserve it. If you’re looking to push your training to the next level, we’ve got the ultimate introduction to triathlon, and how a bit of swimming and cycling can benefit your running in so many ways. And now that it’s back to school time, we’ve also included a no-time 10K training plan, for those of us with more than one schedule to juggle. Plus, we speak to the incredible and inspirational Anna McNuff, who is currently mid-way through a 2,620-mile tour of Britain - on foot, and barefoot. As a Girlguiding ambassador, she’s on a mission to inspire girls everywhere to be brave and seek adventure.