Talking 5K strategy with 4 very fast runners

If you've never raced a 5K -- I mean really truly raced one -- here's an experiment you can do right now to get an idea of what it's like: Hold your breath for as long as you possibly can ... and then when you can't hold it any longer, hold it for another 30 seconds.

This is exactly why I've grown to dread 5Ks. They hurt. Like a (expletive). Every time. I go out hard and fast, and I spend the last half of the race fighting off the urge to walk. Usually, after I cross the finish line, I either feel like I'm going to die or feel like I'm going to throw up.

Not much of a strategy, I know. But is there a strategy? I asked four local "elites," all of whom are competing in 5Ks in Charlotte this weekend, to share their tactical secrets.

Paul Mainwaring

Race he's running this weekend: The Cupid's Cup 5K.
Most notable recent finish: Third at the 2009 Thunder Road Marathon in Charlotte.

5K PR: 15:45, set in London back in 2005.

5K strategy: "To be honest I don't really strategize 5Ks much -- the race is too short. A lot of it is done on the fly, depending on who else is racing, what the course is like and what sort of shape I'm in. If I do have a strategy, though, it depends a lot on who I am racing against and also on the makeup of the course. It is very important to scout out the course beforehand, note where the significant hills, twists and turns are, etc. In an ideal world, you should try [for an] even split, or at least even effort. Too many people head out too fast and pay the price in the last mile. Saturday's race is a classic example of the course dictating strategy. Go out too fast up the hill and you won't be able to take advantage of the last downhill mile. At the same time, the 5K is a short race. If you let your rivals go too far ahead, there's not much time to get back to them. It's a delicate balance."

Danielle Walther

Race she's running this weekend: The UNCC Homecoming 5K.

Most notable recent finish: Sixth overall at the Steamtown Marathon in Scranton, Pa., in October.

5K PR: 18:18.
5K strategy: "My race day strategy starts with picking out a goal finish time range, based on the course, how I've been training, and the weather. Then I review the course map to get a feel for how to break up my mile splits. I write out my goal splits and time, and bring them with me to the race. I never, under any circumstance, eat or wear something new on race day. I like to do an easy two-mile warmup, followed by some strides to get the legs turning over. Once the race starts, I focus on staying relaxed and picking people off. When I hit the third mile, I always tell myself, 'You’re running slower than you think, pick it up.' I may not always pick it up, but I try."

Billy Shue

Race he's running this weekend: The UNCC Homecoming 5K.

Most notable recent finish: Fifth at the Thunder Road Marathon in December.
5K PR: 17:09 at the Mt. Mourne 5K in January.

5K strategy: "Having really just gotten into competitive racing within the last year, I have learned quite a lot in terms of strategizing for the 5K race. First of all, it's critical to get in a quality warmup of about two to three miles, or an easy 15 to 20 minutes, to get the legs loose. Ideally, you should warm up on the race course, so that there are no surprises during the race, if you aren't already familiar with the course. Secondly, it's important that you control yourself on that first mile and resist the urge to surge so early in the race. You should focus on good technique and running smooth on that initial mile, which leads me to my next point -- building the intensity. You should try to crank up the intensity with each mile, so that you're able to effectively give everything you have on that last mile."

Christopher Lamperski

Race he's running this weekend: The Cupid's Cup 5K.

Most notable recent finish: First at the Critz Tybee Half Marathon earlier this month.
5K PR: 15:27.

5K strategy: "I look up previous results and it helps me gauge what type of course it is based upon the times run. When I get to the race, I try to get about two miles of warming up, at least with some strides and dynamic warmup drills. By then, it's time to hit the starting line, where I can get my true scope of who will be racing. This allows me to initially plan out a race right there on the spot, even though I have something fairly planned beforehand. If I know there will be some people pushing for an honest pace, I prep myself mentally to withstand a quick start to stay near the lead pack. After that, it just becomes racing -- it's either hold on for dear life, play the surge game to break people, or wait till the end to kick with everything you have left."

Do you have a 5K strategy ... or do you do what I do (i.e. just run like crazy)?