Is it better to start fast or slow running?

“High-intensity runs are great for torching calories, and they give you that afterburn effect. But slower runs help you build endurance, burn fat and are better for recovery.” If you’re serious about losing weight and are healthy enough for high-intensity exercise, he recommends sprint intervals.

Should you start a 5K slow?

You should target a pace around 5-10 seconds per mile slower than your goal race pace the first mile. Use the pace calculator above to determine the exact pace. Remember that it will feel “slow” and you might be getting passed by people you want to beat.

Should I start a 5K fast?

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.

Is it better to run at the same pace?

YOU CAN RUN AT THE SAME PACE WITH LESS EFFORT If you’re running the same pace, but it feels easier, you’ve gotten more efficient. You might not be moving from a 9-minute mile to an 8-minute mile, but if your heart rate dropped from 160 BPM to 150 BPM, that’s worth celebrating.

What is a good 5K race pace?

Generally, many runners consider a good finishing time for a 5k to be anything under 25 minutes, which means keeping an 8-minute-mile pace. If this is your first 5k, an 8-minute-mile pace might be fairly aggressive, depending on how long you have trained, how old you are, and so forth.

How do I increase my running distance from a 5K to a 10k?

Here are some tips to help you transition smoothly from a 5k to 10k:

1. 1: Develop the Distance Steadily.
2. 2: Rest & Recover.
3. 3: Cross-Train.
4. 5: Do One Long Run Every Week.
5. 6: An Endurance Session Once A Week.