Chapter 02 · The first 5K

A first 5K over 10% fast gave back almost three times what it banked.

Of these finishes, 54% had a sustained slowdown, against 37% at the same race and pace.

First 5K over 10% fast

First 5Kahead of runners with the same 5–20K pace
2 minutes 48 seconds ahead of runners with the same 5–20K pace
From 5K onbehind them
7 minutes 53 seconds behind them
At the finish5 minutes 5 seconds behind

For a 4:00 goal, over 10% fast is a first 5K under 25:36. Even pace: 28:26.

Best: a first 5K 1–4% slower than the next 15K.

All numbers25 rows

Against the same race and 5–20K pace, by first 5K

First 5KAt the finishAfter 20KSustained slowdown
11–12% faster5:27 behind7:33 behind54%
10–11% faster5:11 behind7:02 behind53%
9–10% faster4:56 behind6:32 behind52%
8–9% faster4:30 behind5:53 behind51%
7–8% faster4:05 behind5:17 behind49%
6–7% faster3:29 behind4:29 behind47%
5–6% faster2:52 behind3:41 behind44%
4–5% faster2:10 behind2:48 behind41%
3–4% faster1:23 behind1:50 behind37%
2–3% faster0:31 behind0:48 behind33%
1–2% faster0:20 ahead0:12 ahead29%
0–1% faster1:06 ahead1:08 ahead26%
0–1% slower1:34 ahead1:47 ahead23%
1–2% slower1:47 ahead2:12 ahead23%
2–3% slower1:48 ahead2:26 ahead23%
3–4% slower1:44 ahead2:36 ahead24%
4–5% slower1:35 ahead2:40 ahead25%
5–6% slower1:27 ahead2:46 ahead26%
6–7% slower1:14 ahead2:47 ahead27%
7–8% slower1:00 ahead2:47 ahead27%
8–9% slower0:53 ahead2:54 ahead28%
9–10% slower0:23 ahead2:41 ahead29%
10–11% slower0:11 ahead2:45 ahead29%
11–12% slower0:39 behind2:12 ahead30%
12–13% slower0:40 behind2:30 ahead30%

How these were measured

Make it yours

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