Race Strategy & Pacing

Have you started a Run/Race and...

Went out TOO FAST? ✅

Feel like you CANNOT finish? ✅

SLOW down significantly throughout? ✅

Your Racing Strategy is WRONG! 

Practicing race strategy is CRUCIAL!

WHY?

To ensure you have enough enough for that last push on the final stretch of the race! 🥇

A Common Tail:

It is very common amongst less experienced runners to start off TOO FAST!

Top performers are often those that can maintain a CONSISTENT pace throughout!

In longer races, its not the fastest first kilometre that wins but the runner that can keep a consistent fast pace without IMPLODING!

In this story - what athlete do you want to be?

Why Pacing is Important?

• Autopilot & Mental Strategy; allows you to focus on course & reduces stress of constantly checking paces/times. Allows full focus on race!

• Energy management; fluctuating paces affects running economy and will cause fatigue!

• Avoid burnout or hitting the wall!

• Performance; pacing perfectly will allow you to achieve your desired end time!

• Strategic Positioning; knowing you on ‘on pace’ will give you a sense of control!

Planning YOUR Race:

• Decide your pacing strategy beforehand; if very experienced you may aim for a negative split otherwise try to stay CONSISTENT with a small negative split!

• HOW are you splitting up your race paces??

• PRACTICE this strategy in training

• DO NOT go off too fast! Aim to run 5-10 secs slower per km for the first couple of kms depending on distance...You should feel like you are HOLDING BACK! The real race begins in the second half!

For example if running a ½ marathon; be conservative for the first 5-8kms. Running slightly slower than race pace...Then pick up pace!

• Keep efforts steady - ensure by tracking on watch!

Top Tips!

• Negative Splits: Depend on experience & course type!

IF the course is flat; this is more achievable; this means aiming for a faster second half of your race may be ON the cards!

• Your legs will be fresh from taper week & you wil be full of adrenaline - HOLD BACK and conserve - dont go out too fast & aim to be slightly slower over the first couple of kms

• Break the race into chunks - each chunk has set paces

• DO NOT worry about others - RUN YOUR OWN RACE and at YOUR OWN PACE!

Race Strategy & Training;

• Add advanced workouts to your sessions; intervals, tempo runs & hill sprints

• Ensure race pace kms are scheduled into long runs for simulation

• Get comfortable & confident running at race pace over long durations and in tempo runs

• Taper wisely; reduce mileage 2-3 weeks out from race but ,aintain intensity!

Pacing is KEY to ensuring a BALANCED, EFFICIENT and SUCCESSFUL race!

But DO NOT forget to RUN YOUR OWN RACE!

REPLY to this email with the word MORE INFO if you would like more information on how to PLAN your Running Block with PURPOSE and how to PACE your RACE to SMASH a PB!

Speak soon,

Alex, Sarah, Megan & Tiago