5k training speed

by Max Fowler
(Honolulu, Hawaii, USA)

What speed to run the 5k test race ?

"How fast should I run the 5k (3 mile) test race? I'm training with the sub 5:00 hr plan. Should I try to run it at as fast a pace as I can, or take it easy?


Answer: Hi Max, and thanks for your question.

Yes, you want to run this as hard as you can. If this is your first race, you want to start a bit easier and then build up. Meaning : the first part of it just on the edge of where you can talk in sentences out load and then build from there. If you feel good at the 3k mark you are ready to go and can really push all the way in.

The point with the races in the 100 day plan is to 1) use them as a guide to "where you are at" - 2) to boost your general shape. Both of these are dependent on running as hard as you can on those races.

I wish you all the best,

kind regards,

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