Whether you run a 5 K or a marathon, it’s just as important to pac yourself. Start too quick, and before you even reach the medium mark, you might feel burning, resulting in a loss of motivation and need to slow down. It’s so easy to do–and we have everything done–because when we go, we move with the rest of the crowd instinctively and keep up with those around us. However, that means you have to keep up with someone else, not yourself. The problem is that while at first you may feel well, you will inevitably slow down and begin to fight.
Learning pace begins with training, and the first thing you need to do is to develop your target pace. So you know you have to run every mile in ten minutes if you want to finish a three-mile race in 30 minutes, for example. This is known as a “ten-minute mile” in pacing, and is a good pace to start in a race to look for.
As you become more fit, your speed will increase. Keep in mind, however, that your race pace will probably slow when you increase your distance–if you decide to start the next six-mile race, then your race pace might be slow to 11 minute miles. The speed at which you can run for the entire duration of the course is your perfect race rate without slowing down or feeling you can go a lot faster. It ought to be comfortable.
It may be difficult to figure out your target rhythm when you start. Our suggestion is: measure an accurate mile and how long you need to run it. You can then work your expected time of finish for any distance from the race using the online pacing calculator.
You have to start practicing once you know how quickly your goal is. As we said, a race pace must be comfortable, so that you do not want to run all runs and keep up the pace. Rather, it is best to use one run per week to add intervals of race pace. This means running at a speed for a certain amount of time and recovery in the meantime.
It sounds complex, but in the near future, you’ll feel every pace at which you ride; you’ll know how quickly you run on the basis of your mind, so you’ve not been tied to your watch eventually!
Work out your target time per mile before your race so that you know what time each mile marker should pass. Whenever you reach a mile, see if you need to slow down or hit your target time. Check out your watch. It’s so tentative to speed up if you feel very comfortable, but you won’t risk burning up. Allow it to be the ultimate mile marker in races over 5 milles, or the last five hundred meters in the smaller course. You can change your goal race pace for the next race that you enter if you beat your destination race time.
Bigger courses will have dedicated pacers, such as the London Marathon. If you have ever watched major world race events, you will see pacers running alongside the elite athletes and they are there to ensure that the runner stays on target. Group pacers in big races do the same. They are experienced runners who are employed to run the race at a given pace.
A flag or banner can usually identify at which speed they run, be it 7, 8, 9 or 10 minutes miles. Keep with them and they will do you a hard job of pace. Meanwhile, you can help to ride together with a friend to help you move and get motivated.