The ability to properly pace a marathon or half marathon can sometimes feel elusive. We all know that the smart thing to do is start slower and finish faster, but actually executing that plan is a totally different thing.
Runner’s World broke down Desiree Linden‘s pacing from the Boston Marathon and she pretty much paced herself perfectly. Her last 5K split was only two seconds slower than her first 5K split. She ran even mile splits on a tough course in less-than-ideal conditions. The way in which she controlled her pacing is really impressive, a skill that takes a lot of mental and physical training.
Even if you’re not running 5:30 min/miles you can still execute good pacing, here are some tips for pacing your next marathon or half marathon:
Incorporate Race Pace Runs into your Training: Running at your goal race pace, the pace at which you need to run to reach your goal, is important to learning proper pacing. If you’re looking to run a 1:45 half marathon then your “goal race pace” would be 8:00 min/mile. You can incorporate race pace miles into your weekly long runs. For example if you training plan calls for a 10 mile run. Warm up with three miles at your easy run pace, then run four miles at goal race pace and finish off your run with three more easy miles. You can also “tune up” on race week with a 5K at race pace four to five days before your race.
Start Slow: Unless you have done extensive training at your goal race pace, then you really need to start conservatively in the first few miles. It can be hard to start slow, especially when you’re coming off your taper and have all the adrenaline and excitement of race day tempting you to let your legs go. But going a little slower at the start can make a huge difference with how you feel in the final miles of your race.
Half Marathon: Run the first two to three miles 10-20 seconds slower than your goal race pace.
Marathon: Run the first three miles 30-60 seconds slower than your goal race pace.
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Break it Down: With long distance races like the marathon and half marathon it’s best to break down the race into manageable chunks. Often you can do this by studying the race course. The terrain can often dictate how you run the race. Here are few suggestions as to how to break down your next marathon or half marathon, however you should really consider the course.
Half Marathon: Miles 1-3 go easy; Miles 3-7 focus on steady effort; Miles 8&9 check in and gauge whether or not you’ll be able to pick up the pace for the last three miles; Miles 10-13.1 pick up the pace and finish strong.
Marathon: Miles 1-3 start easy; Miles 3-16 break these down by the course terrain: if it’s flat focus on steady pace. If it’s rolling hills focus on consistent effort on the up hill and recovering on the downhills; Mile 16 with ten miles to go this is the point at which you want to start breaking down the race into even smaller 2-3 miles chunks. Mile 20-23 often the toughest miles mentally you have run 20 miles but still have a 10K to run, this is where visualization prior to race day can really help. Miles 23-26.2 focus on a strong finish and pick up the pace or hold it stead if you can.
Don’t be a Slave to Your Watch: Sometimes when you’re shooting for a PR you have a specific pace in mind and your eyes are glued to your watch trying to stick to that pace. Most courses feature varied terrain, you’ll run up some hills and you’ll run down some hills. When faced with varied terrain it’s best to go by percieved effort for your middle miles. Yes, you want stay close to your goal pace, but if you’re struggling to keep that pace up a hill you’ll be hurting in the end. Your middle miles should be as consistent as possible, but guided by perceived effort.
Finishing Strong: The ultimately goal is to feel strong as you approach the finish, instead of slowing down. If you’ve started slow, paced evenly thorugh the middle of the race then you should still have something left to give in the final miles of your race. I’m not saying those final miles will be easy, you’ll probably have to fight and dig deep. But smart pacing for the first part of the race should allow you give more at the finish.
Half Marathon: Mile 10-13.1 try to pick up the pace with each mile. Choose a runner ahead of you and “real them in” one step at a time. Choosing small landmarks along the way can also help you to push for a short time.
Marathon: Mile 23-26.2 with three miles to go in the marathon, your legs can often feel dead. Focusing on an a steady effort or choosing small landmarks to push to can be helpful.
It’s important to remember that even the best pacing strategy cannot make up for a lack of training. If you’re shooting for a specific goal it’s critical that your training adequately prepare you, otherwise you’ll end up disappointed race after race. Your training should include the weekly mileage and pace-specific workouts to support your goal. And “training” doesn’t just mean running, it also includes the mental preparation required to perform on race day. Mental training can include visualization and mental rehearsal of how you want to run on race day. And that’s not just picturing yourself crossing the finish line triumphant, it’s picturing yourself dragging at mile 23 of the marathon and despite feeling tired, digging down deep and finding a way to run faster on tired legs. These mental pictures are the ones you can call on when the going gets tough on race day.
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Have your run a marathon or half marathon recently? How was your pacing? What factors do you think influenced your pace?
Have more questions about training and pacing? I’m a certified running coach through the RRCA and USATF, I’d be happy to coach you toward your next goal!
-Sarah
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Sarah, this post came at the perfect time! I am running my third half marathon this weekend. Of the two I’ve completed before, this is the first one where I incorporated race pace training throughout. I love the idea of breaking it down into smaller mileage chunks. The one this weekend has a steep hill at mile seven, so I know I’ll have to have some reserved energy for it!
It is SO elusive! I thought I was ready for a steady pace and even started a bit below pace for my marathon, but injury and just overall fatigue got the best of me. I have yet to run negative splits or even consist pacing for 26.2. Let’s hope I can learn this lesson before I run NYC in Nov!!
I wish I would have had this before my half yesterday! I’ll definitely use these tips during my next race!
Great post!!!
I wore a pace band designed for the Boston course to keep me on pace. When I’m going for a goal, I need to keep an eye on my paces. I love to start out a little slow and finish strong!
Great tips. This is how I pushed forward in my last half in the beginning of the month and was able to finish in 1:45! Starting slow is key go finishing strong!
One of my friends has had great success pacing off heart rate (similar to perceived effort) on long distance races
Great read! I ran my last half with a similar strategy to try to break 1:40. Miles 1-3 = start slow and don’t get caught up in the frenzy of the start. Miles 4-7 = find my groove and settle in. Miles 8-11 = maintain through a mentally tough spot on the course (typically windy and no crowd support). Miles 12 & 13 = give it all you got. Despite finishing in 1:40:04 (seriously?!?!?!), I think this strategy worked really well for me. Kept me mentally focused throughout the entire race, and breaking it down into smaller chunks made the distance seem less overwhelming.
Great tips! I always plan to pace & break up the miles, but then get so wrapped up in the event that I forget and just go! Definitely will keep this in mind and focus more at Big Lake!
Spot on! I was just telling a girl yesterday while pacing that you can’t bank miles even though she wanted to try that approach. Negative splitting always works best for me as does ditching the Garmin and letting my body take the lead.
The consistency of Desi’s pace blows my mind!
Definitely agree that being conservative in the beginning pays off. You always bonk harder than the amount of time you bank if you start too fast. Something I always try and remember. Pacing takes time and practice and you are so right that race pacing can’t make up for the training- but if you are training that way (start conservative) it becomes much more natural on race day. I know that I have become faster and stronger since really fine tuning my pacing strategies.
Desi’s consistency is ah-mazing. I have a terrible time with pacing and running consistent splits! I’m all over the place. Although I have gotten better in the last year and having a pacing plan, similar to how you break it down in your post, really really helped me to run confidently.
Great post. I saw Desi’s splits and was in awe. I definitely have a hard times staying consistent. I tend to run really big races and the crowds are unpredictable and have made pacing difficult sometimes. I may need to find some smaller ones to do!