In the 5k I recently ran, I did not adhere to this elemental racing principle. I had hoped to run about 6:00 pace (18:45), yet I went out at 5:30 for the first mile, then slowed to running just over 6:00 pace for the remainder of the race. Did I feel good that first mile? Sure, but that's the problem—the race is 5,000m long and it makes sense that you should feel pretty good in the first 800m or 1,600m of that race distance. Did I feel good after the first mile? No! The race hurt. My first mile was dumb. And I should know better.

Virtually every race you compete in, you'll run a faster time—and be more competitive in your age group—if you run the first 30-40% conservatively. Forget the idea of "keeping contact" when you're in a road race—if you run the first half conservatively then you'll have a sea of runners to pass in the second half of the race. I passed exactly zero people after the first mile of the 5k and was passed by two people. I was annoyed as I was passed, but I'll be honest—I was dying and it was all I could do to hold on to 6:00 pace, let alone accelerate to run with the person passing me.

So, when you toe the line at your next race, Just Don't Do It like Coach Jay.

*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

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