The Art and Science of Race Pacing
How to Run Your Best Race Without Blowing Up
Running is both an art and a science. It’s not just about the miles you put in—it’s about learning who you are as a runner and what you’re capable of. And if there’s one lesson I find myself repeating as a coach, it’s this:
Anyone can run the first mile fast. But it’s how you pace the whole race that matters.
Why Pacing Matters
It’s tempting to get carried away at the start line. The adrenaline is flowing, the crowd is buzzing, and your watch might tell you you’re on for a sub-30 5k, a 60-minute 10k, or a 4-hour marathon… all in the first mile.
But the first mile doesn’t win the race. Pacing does.
There’s a fine line between a PB (personal best) and a PW (personal worst). Go out too fast, and the second half of your race can turn into survival mode—sometimes so miserable that you never want to lace up again.
Time Goals vs Pace Goals
Chasing a finish time can pile on the pressure. You might hope that “this is the race where it all clicks.” But unless you’ve trained consistently at your goal pace, there’s no magic switch on race day.
Instead of obsessing over time, think about:
Can I hold this pace for the distance?
How do I feel running this pace in training?
Am I exceeding or falling short of it right now?
Having a realistic, practiced pace gives you confidence at the start line and stops you from blowing up mid-race.
Variables You Can’t Ignore
Your pacing plan also depends on:
Course profile → flat, hilly, or crowded?
Conditions → heat, wind, or cool weather?
Race month → summer running feels very different to autumn.
These factors matter just as much as your watch splits.
Confidence Comes From Pacing
One of the biggest knocks to running confidence is a painful memory of “blowing up” and suffering through the final miles. Your brain remembers the struggle, not the achievement. By pacing well, you finish strong, build positive associations, and want to race again.
Run by Feel, Not Just Numbers
Watches are useful, but they don’t tell you how you feel. Only you can learn that. Try:
Running without your watch sometimes.
Practising pacing by feel—speeding up between lamp posts, then easing back.
Tuning in to the difference between “comfortable” and “uncomfortable.”
Running is a journey, a recipe you keep adjusting until you find what works. If you focus on pace you can realistically hold, rather than a finish time you wish for, you’ll enjoy racing more and run stronger.
Pacing isn’t about the first mile. It’s about crossing the finish line with confidence.
Race Pacing Mistakes to Avoid
Starting too fast → burning through your anaerobic system in mile one.
Ignoring conditions → heat, hills, or crowded starts all slow pace.
Obsessing over finish time → instead of focusing on realistic pace.
Not practising race pace in training → if you can’t run it in training, you won’t hold it on race day.
Forgetting confidence → painful blow-ups knock belief more than bad weather ever could.
Relying only on your watch → learn to feel the difference between “comfortable” and “too hard.”