*** “Aim to broadly run at an even pace. Know that you are fresh enough and able enough to do that pace. Believe that you will do it. Then just run at that pace. When it hurts a lot keep running AT THAT PACE. When it hurts more, again KEEP RUNNING at that pace. You’ve done your training and everything is right enough for today’s run. Really, you can do it. It’s not easy, but you can do it. If you slack you won’t do it. There are always plenty of excuses, don’t get yourself in a position where you have to make them.” That’s basically I think what my mindset is on the days where I perform. Once I, and probably you, lose that belief or determination or concentration then it is very difficult to run that time. Even if you lose it for the 4th Km it is hard to gain it all back on the 5th and the sprint (you sprinted your last PB at the end, remember?). You get to the end and suddenly you are >30 secs off your PB when you could have done it. Sigh! Roll on next week.
All the suggestions are starred:
*** 3 stars. IMHO it will work
** 2 stars. It might work
* 1 star. Can’t hurt
X 1 cross. It CAN hurt if done wrong.
All 50 tips are shown here as a series of posts : http://the5krunner.com/tag/how-to-get-a-5k-pb/ or on twitter using #howtogeta5kpb. They are all SHORT-TERM tips that will work in the next week or so with varying degrees of success.