Don't Blow Up! How to Pace Yourself in a Race
Thursday, October 6, 2011 at 12:44PM We've all heard the horror stories of runners adhering perfectly to their marathon training program, then getting to the start line, going out too fast, and ruining their race. How can you make sure it doesn't happen to you? TrainingBible Coach, Jeff Vicario, answers a runner's question about how to properly pace for the first race of the season.
photo courtesy of: roogiQ: I am getting ready for my first big (running) race of the season, how can I be sure to pace it property and not blow up?
A: My first advice would be to have a sensible target pace given your current fitness level (or your anticipated fitness level on race day) that you hope to maintain more or less from start to finish. Keep in mind, however, the course topography and other conditions may be such that the fastest way to reach the finish line is to run some parts slightly faster than others and not simply maintain your target pace from start to finish.
Generally, at any race lasting longer than 10 minutes, the first half should be run at 51% of total finish time and the second half at 49%. This "negative splitting" has been proven to yield the fastest net times and in fact, nearly every world record (in running) has been set with the first half run slightly slower than the second half. The longer the race, the more likely you will have a faster finishing time by holding back a bit at the start.
This is not easy to do with the adrenaline of race day, especially in the early miles when everyone is fresh. That's exactly why it needs to be simulated in training. On race day, be sure to get in an adequate warm-up just prior to the starting gun. For shorter, more high intensity races, the warm-up becomes even more important.
Have trust in the training that got you to that starting line and have fun!
Jeff Vicario is an Elite TrainingBible and USA Triathlon and USA Cycling Certified Coach. If you have a question you’d like to see here on the TrainingPeaks Blog, (or want to contact him for further information) email him at jvicario@TrainingBible.com.
Reader Comments (2)
You've got a point there. But I have some concerns I would like to discuss with you. Message me if you have time, maybe we can come up on something productive. I love your contents by the way. Thanks
Jeff
Thanks for the feedback Jeff, I’m glad you’re enjoying the content. I was unsuccessful at trying to message you since you do not have a personal account with TrainingPeaks, however I can be reached at jvicario@trainingbible.com if you’d like to discuss anything in this or any of my postings on the TP Blog.