Pacing for Runners - how to find your pace for training and racing

Pacing for Runners - how to find your pace for training and racing

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

Ready to dial in your speed for your next race? We've got you covered in this newsletter. But first, exciting news! Our latest podcast episode dives deep into the controversial topic of high mileage for marathoners. Is it the secret to unlocking incredible speed or a recipe for injury? We interview a running coach with decades of experience and hear firsthand accounts from runners on both sides of the debate. Link to Podcast Episode Here. Give it a listen and join the conversation!

Now, let's talk about a crucial element of successful running: pacing. Whether you're tackling a 5k or the marathon, understanding and executing your paces effectively can make all the difference between a triumphant finish and a frustrating struggle. Here are some key factors and methods to help you find your perfect rhythm:

Key Factors to Consider for Pacing:

• Your Current Fitness Level: Be brutally honest with yourself about your recent training volume, consistency, and any recent race performances. A stellar half-marathon time six months ago might not accurately reflect your current marathon fitness. Consider your weekly mileage, the length and quality of your long runs, and how your body has adapted to the demands of training.

• Race Distance: The physiological demands of a 5k are vastly different from a marathon. For longer distances, glycogen depletion becomes a significant factor, necessitating a more conservative and sustainable pace to avoid "hitting the wall."  

• Course Profile: Don't underestimate the impact of elevation changes. Hills, even seemingly small ones, can significantly increase effort and slow your pace. Study the course map and elevation profile beforehand and plan to adjust your effort, not necessarily your pace, on inclines. Factor in downhill sections as well, as these can be taxing on your quads if you overstride. Also, consider the terrain – running on soft trails versus hard pavement will feel different at the same pace.

• Weather Conditions: Temperature and humidity are major pace disruptors, especially in Miami's climate. High heat and humidity increase your heart rate and perceived effort at any given pace. Wind resistance can also be significant, particularly on open stretches of the course. Be prepared to adjust your goal pace based on the forecast and how your body feels on race day. Err on the side of caution in adverse conditions.  

• Your Goals: Clearly define your A, B, and C goals. Your A goal might require pushing your limits, while your C goal focuses on a comfortable and enjoyable finish. Your pacing strategy should align with the specific goal you're targeting on race day.

Figuring Out Paces for Different Types of Runs:

• Easy Runs: These should truly feel easy – like you could chat comfortably with a running buddy. The pace will vary significantly based on your fitness level and even the day's fatigue. Don't fixate on a specific pace; focus on keeping your effort low and your breathing relaxed. These runs are crucial for recovery and building aerobic endurance without overstressing your system.

• Tempo Runs: These sustained efforts at a comfortably hard intensity improve your lactate threshold, which is crucial for faster racing. The pace is typically around your 10k to half-marathon race pace and should feel challenging but sustainable for the prescribed duration. Focus on maintaining a consistent effort throughout the tempo.  

• Interval Training: These structured workouts at faster paces improve your speed and efficiency. The specific paces for intervals will depend on the goal of the workout (e.g., improving VO2 max, speed endurance). Shorter, faster intervals will be closer to your 5k pace or even faster, while longer intervals might be closer to your 10k pace. The recovery periods are just as important as the fast segments.

• Long Runs: The vast majority of your long run should be at an easy, conversational pace, similar to your easy runs. This builds endurance and teaches your body to utilize fat for fuel. Some marathon training plans incorporate specific marathon pace segments within the long run to familiarize your body with the demands of that pace. These segments are typically shorter than race distance and are incorporated towards the middle or end of the long run when you're already fatigued.  

Calculating Marathon Pace:

Finding your target marathon pace requires careful consideration and often some experimentation during training:

• Recent Race Performance: As mentioned, doubling your half-marathon time and adding 8-10 minutes is a rough estimate. However, this doesn't account for differences in training volume and focus for the two distances. A runner who trains specifically for the marathon with high mileage might find this prediction too conservative, while someone with limited long run experience might find it overly optimistic. Consider the conditions of your half-marathon as well (course, weather).

• Yasso 800s: The standard Yasso 800 workout typically involves running 10 x 800-meter repeats on a track with an equal recovery jog (e.g., if your 800s are 3:30, your recovery jog is also 3:30). The average time of your 800s in minutes and seconds is often suggested as a predictor for your marathon time in hours and minutes. For example, an average of 3:30 for your 800s might suggest a 3:30 marathon. However, it's crucial to understand that this is just one indicator and not a definitive predictor. It primarily tests your speed endurance and doesn't fully account for the sustained effort required for 26.2 miles.  

• Pace Calculators: Online calculators can be helpful, but they rely on algorithms based on averages. They don't know your individual training history, how well you handle long distances, or your mental toughness. Use them as a starting point but always factor in your personal experience.

• Listen to Your Body: The most reliable way to dial in your marathon pace is through consistent training at that pace during your long runs. Pay attention to your perceived exertion, breathing, and how your legs feel. If your goal pace feels consistently too difficult during your marathon pace segments in training, it's wise to adjust your expectations for race day.

The Pros and Cons of Having ABC Goals for Your Race:

• A Goal (Dream Goal): This is your aspirational target, the absolute best-case scenario. Achieving it would be a significant personal victory.

  • Pro: Provides maximum motivation during training and on race day. It encourages you to push your limits and strive for excellence.

  • Con: Can lead to significant disappointment and a negative emotional impact if you fall short, especially if you fixate solely on this goal. It can also lead to going out too fast and risking a blow-up.

• B Goal (Realistic Goal): This is a challenging but attainable goal based on your training data and recent performances. It represents a successful race outcome.

  • Pro: Provides a strong and achievable target, leading to a satisfying sense of accomplishment upon completion. It allows for a focused pacing strategy and a sense of control during the race.

  • Con: Might feel less exciting than the A goal, potentially leading to slightly less intense motivation for some runners.

• C Goal (Minimum Acceptable Goal): This is your "get it done" goal, focusing on finishing the race strong and enjoying the experience, even if conditions or your body aren't cooperating perfectly.

  • Pro: Reduces pressure and anxiety on race day. It ensures a positive outcome regardless of unforeseen challenges and allows you to adapt your strategy if needed.

  • Con: Might feel like settling for less if you're having a surprisingly good day.

Other Metrics to Monitor During the Race:

• Heart Rate: If you've trained consistently with a heart rate monitor, knowing your target heart rate zones for different phases of the race can be invaluable. However, be aware that external factors like heat and stress can elevate your heart rate, so use it as a guide in conjunction with perceived exertion.

• Breathing: Your breathing should be controlled and rhythmic, especially in the early miles. If you find yourself gasping for air or unable to speak short sentences, you're likely exceeding your sustainable pace. Pay attention to the depth and rate of your breaths.

• Perceived Exertion (RPE): This is your subjective feeling of how hard you're working. Learn to correlate different RPE levels with specific paces during training. On race day, use this as a primary gauge, especially if your heart rate monitor malfunctions or weather conditions are extreme.  

• Hydration and Fueling: Stick to your planned nutrition and hydration strategy. Monitor how your body is absorbing fluids and fuel. Be aware of signs of dehydration or energy depletion (e.g., dizziness, fatigue, stomach cramps) and address them promptly.

• Listen to Your Body: This is paramount. Pay attention to any new or worsening aches, pains, or feelings of extreme fatigue. Don't be afraid to adjust your pace, walk, or even stop if necessary. Pushing through significant discomfort can lead to injury and a negative race experience.

Mastering pacing is a nuanced skill that develops over time and with experience. Be patient with yourself, experiment in training, and learn to interpret the signals your body is sending. With careful planning and mindful execution, you can unlock your perfect pace and achieve your running goals!