Whether you are a first time
runner coming to a grinding halt on your Sunday run or experienced marathon
veteran trying to find the perfect pace for a PB, correct pacing can be elusive.
In this article we will have a look at how to get closer to perfection.
Pacing is about trying to get from
A to B as fast and as efficiently as possible. To achieve this you can run a
negative split: aim to run the second half faster than the first. Positive
split: run the first half faster than the second half. Finally even pace: run
the same pace all the way through. Each of this has positives and negatives. For
example running a positive split can be very painful and leaves little room for
error. However it can yield faster times for the right person/race/conditions.
The flip side of this is running a negative split as it leaves great flexibility
and is mentally easier to cope with. Picking a strategy is a personal
experience based decision.
A way to gain understanding of what
works best for you is with key sessions. This could be an out and back run
where if you were running for 45mins you would head out for 23mins and run back
in 22mins. The trick is to be back on the door step at 22mins, no faster, no
slower. How did this feel? How far did you get? An alternative to this could be
to run a loop that takes you 10mins while working hard. Complete the loop
several times seeing if you can hold the same pace as the first lap. A final
key session could be 4 x 1mile repeats with 3min recovery trying to hold best
average pace. What times did you run? Did the times get faster? Did they slow? Was
that because the first on was to fast? Answering these questions should tell
you what strategy to use.
You then plan pacing based on
your experience and the above sessions. For example you could have found that
you naturally speed up through each. You therefore choose to negative split the
5k race you have coming up. Aiming to run the first mile in 10mins the second
in 9mins 50secs and the third in 9min 45sec (You’ll have to sprint the 0.2 at
the end).
On race day always be willing to
change your pacing plans. You may find you are having a 'Mo day' i.e. everything
feels easy and you are running quickly. Alternative you may have been feeling
unwell and your breathing rate very rapid in which case you’ll need to slow
down. Or it could be very hot and you’ll need to run that bit slower.
Remember the goal is to get from
A to B as quickly as you are able to on the day!
If you would like an individual pacing
programme or just further information please contact us at david@davidjonespersonaltraining.co.uk
or call 07973 533943
No comments:
Post a Comment