Run Pacing: Get the Pace Right

Physiologists are agreed that even-pace running is the best way to run – most races for most people.  However, even-pace does not mean even effort.  It means increased effort as the race progresses.  We may, in a 5km run of a sprint triathlon, handle the first 400m in 70 seconds with some ease, we can also maybe reach 800m at the same pace, but for the third 400m and thereafter we have to increase our effort to remain on time.  The longer the race, them more the factor of maintaining an even pace has greater significance.  The more we work hills and attempt to “burn off” the opposition, the greater will be the drain on our glycogen reserve.  A marathon which sees the first half run in 1 hour 30 minutes and the second part in 1 hour 50 minutes has been badly executed.  The favoured method is to run 51 per cent of one’s time for the first half and 49 per cent for the second half.

For races of all distances, from 5km to marathon and beyond, it is a good idea to draw up a tactical plan based on the answers to some pertinent questions:

1. Am I short of training and not too fit? If the answer is yes, run three quarters of the distance of the race well within yourself and try to start passing others for the last quarter.
2. Am I fit but not at my best yet? If so, run half the distance of the race comfortably and then start passing others to the finish.
3. Am I very fit and at my peak? If so, run a quarter of the distance of the race will within yourself, and then start passing others to the end.

If difficulty is found in determining what part of the race one is in, calculate the winning time and apportion time accordingly.  For example, if it is known that a 10km is usually run in 37 minutes and 30 seconds, the runner in (1) above will run steady for 28 minutes.  The athlete in (2) will run steady for around 18½ minutes.  And an athlete in category (3) will only be taking it steady for 9½ minutes before blasting through the field.

It is better to finish passing others rather than being passed by hordes in the last quarter of the race.  Many athletes go out too fast in their races and are totally exhausted before the halfway is reached.  That is not the way to record your best time and in an event like Ironman you are going to suffer.

Get to know what 8 minute mile pace (120secs/400m) feels like, what 7 minute mile pace feels like (105 secs/400), and 6 mins per mile (90 secs / 400m.  This way you will quickly recognise what pace is good or bad for you.  To do this you have to practice these different speeds with a watch.

In a recent 9 mile National Club Cross Country Championships, the 33 year old winner covered the 3 x 3 mile course in exactly 18 minutes each lap, overtaking 250 runners in the last 3 miles to be first home. Enough said!

Read Part 2 – The Evidence >>

About The Author Neil Scholes

Neil is one of the most knowledgeable endurance coaches you'll ever be likely to meet, both in terms of qualifications and valuable experience. He's well into his second decade in the sport of triathlon and third decade as a competitive runner.

In recent years Neil has worked with Runners, from those looking to complete their first 5k through to Elites racing the Olympic Marathon, and Triathletes, from those looking to finish their first ever sprint event, through Age Group medallists at World Championships, Ironman Age Group winners to the Elite Squad at University of Bath.

As an accomplished Ironman triathlete, Neil races for Royal Navy Triathlon and has represented Great Britain at Age Group Level across various distances.

2013 sees him initially planning to run sub 3hrs at the Rotterdam Marathon, then competing in the 56 mile Comrades Ultra Marathon in South Africa in June before making his return to racing Ironman Triathlon.

Neil is available for Triathlon & Running Coaching.

3 Comments

• 
  Kyle Kranz November 20, 2012 at 2:42 pm

  This thought came to me last week from doing intervals on the track. While doing the “on” laps at a high effort, the recovery laps felt incredibly easy, but were still at a fairly brisk pace.

  Would using this change in the perception of effort be a usable strategy for races? Using a 5k for example, do the first .25 or .33 mile slightly faster than goal pace, and then back it down to goal or slightly slower. The key is backing down before you feel the NEED to slow down. Going out at a 5:50 for a quarter mile will make a 6:05 pace for the next two miles feel easier than if you were to just do a flat 6:00 pace for those first two miles.

  Purely hypothetical, but thought I would ask your opinion.

  Reply
  • 
    Neil Scholes November 22, 2012 at 12:32 pm

    Kyle
    Really great question! I believe that with some athletes it will make a difference I’ve always said that even pace is increased effort and increased effort both physiologically and psychologically is a tough thing to achieve. Runners often go off too hard so why not part hold that back so you don’t blow up and part embrace it and therefore psychologically allow your mind to relax that as you slow down as the k’s click by that is what you planned. I’m not saying this will work for everyone and clearly even in a relatively short race if you go out too hard you will run the risk of a significant slowing down but with the pace, effort and distances you talk about I suspect that this is very much worth a go.
    Let us know how you get on!
    Neil

    Reply
    • 
      Kyle Kranz February 6, 2013 at 2:29 pm

      Thanks for the reply! I actually only got to run a single race after posting that question. Due to horrible weather I decided to bail on the rest of my season Ice and 5k’s don’t mix!

      I did not get a chance to test my hypothesis during the one 5k. The weather was brutal and the wind was mostly coming right at the runners for the latter portions of the run. Regardless to say, the entire race was hard!

      With the right type of course and conditions, I think it could definitely work. Especially for a shorter race that is relatively flat.

      The key as I said, is to go out fast but slow down BEFORE you get fatigued and think “oh shit, I started off too fast!”

      Reply