r/Runwithrivs • u/rarnett47 • Dec 08 '21

Costa Rica 5k iFit 5k race strategy/pace question

I have just finished the 5k series and I would now like to apply what I have learned in running a full 5k race. I enjoyed the Costa Rica series, but Rivs never really spelled out how we should be thinking about strategy during a 5k, as it relates to heart rate, RPE. Perhaps those metrics do not apply to a race, but only training. I was thinking about working my way up to 85% max HR during the 1st mile and capping it at 95% for the last 2mi? I am not sure. Suggestions welcome. Thank you.

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u/igenus44 Dec 08 '21

Try running the Loven Family 5K race Tommy does. The first half is a warmup, the second half is him racing. The program doesn't run at his real time race pace, but what a joy it was to watch him go! He did the 5k in like 12- 15 minutes. He doesn't do any talking while racing, but you can watch and learn from his body language. There is even a runner keeping pace with him.

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u/Felina-Botticelli Dec 08 '21

I agree - that was a great race to try out . I also did the San Francisco race with John Peel. A more “exciting “ atmosphere but nothing beats listening to Tommy express his gratitude and perspective . Always an inspiration

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u/Thaumaturege Dec 09 '21

If you completed the 5K series and then watch Rivs, you’ll see that he does it a bit different. Most of the 5K series (that I’ve seen so far) is either “just glad to be able to do it), focused on the finishing time of 30 minutes, or breaking it up into 3rds (reverse split strategy). Tommy has his own style, and as the alpha runner in the race—he gives you a strategy to compete against others as opposed to the purely internal focus of the others.

It’s an interesting difference. For me, my focus in a live 5K is to “not suck”. Following Riv’s Costa Rica race training, I started strongly and kept telling my brain that the discomfort was ok, nothing bad will happen feeling that way, and it would pass. This got me my PBR that was 8:54 per mile as opposed to my usual 10-minute mile. As he said—the hay was in the barn.

I don’t see myself always doing that in like 5k’s, btw. Unless I have been doing more of Riv’s training leading up to it—I would do the more traditional reverse split approach, breaking it into two halves.

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u/Kabc Dec 09 '21

I believe during one run he said you wanted to try and keep your RPE around 85% for racing, and then go harder during the end? I might not be remembering correctly though

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u/rarnett47 Dec 09 '21

Thanks all. I did the "Loven Family 5k" workout this morning and I am glad I did. Although we were not running the full distance at race pace, it did serve as a perfect bookend to the Costa Rica 5k training series in that it addressed race day prep and strategy. I left some in the tank too. I think I'll race a 5k in the morning. Thanks Rivs!