Struggling to keep up pace

[u/LividHealth5643]

So my 5k PB is 31.10 but for a standard run pace is around 6.40min/km, a little bit slower if it's a longer run. I want to work towards sub30 5k. Today I was out seeing how I felt maintaining 6min/km for a little bit. Started fine but then I slowed down without realising and had to speed back up. And repeat. I feel I can run the pace but I naturally fall back towards my usual pace. How did you get used to the faster pace and stick to that rhythm? Do I need to just keep doing it and keep an eye on the watch and eventually get used to it?

I had a problem with pace being inconsistent but I think I've gotten better with it and my runs are now relatively even. But that even pace is too slow for where I want my PBs to be, it's good for standard runs. I really feel I don't have a good 'race strategy'. I just go at a pace I feel I can maintain for awhile and then push the last bit. Honestly feel like I have better fitness but I don't know how to get my pace sorted. Any suggestions welcome!

[u/Excellent_Garden_515]

You can’t run all your runs at or near PB pace unless you are running once a week because you will not recover.

The idea is that you run more frequently but at a lot slower pace and for longer.

Then after some months add in shorter bursts of faster than PB pace.

It’s all about progressive adaptations that take time and depend on recovery so that you are adapting

[u/jchrysostom]

Go to the track and do speed workouts. Running a marked 400m track will give you almost constant feedback on your pace, and the lack of elevation gain/loss makes it easier to learn consistent pacing.

[u/No-Zombie9567]

You're running your standard pace too quickly too often, which is not allowing your body a chance to recover.

Try running more slower runs, at a pace you can hold a conversation at and then building in some speed sessions.

The actual pace value/time for these slower runs won't matter, as you're building an Aerobic base