Mile splits
*Note: Remember to enter time as h:mm:ss. So, a 2 hour marathon time would look like: 2:00:00
Kilometer splits
Warm-up
You should arrive at the race about 60 minutes (or more) prior to the start time. This will allow you to settle down, find the bathrooms and get in a good warm-up. Run a very easy 10-15 mins, just like you do before all your hard runs, 10 minutes of easy stretching and then 3 x 30 sec strides starting about 35-45 minutes before the race.
Overall strategy
You should focus on running a patient and conservative race over the first three miles, relaxing during the middle while staying on pace, and then attacking the course for the last mile. Interestingly, every world record from the 1500 meters to the marathon has been set running negative splits – running the first half of the race slightly slower than the second half. This means that if you want to ensure that you run the fastest time possible, you don’t want to run the 800 or mile too fast. With the adrenaline and competition, this can be difficult and will require focus. Luckily, you’ve had lots of practice with the pacing, so use your internal clock and your effort to measure.
First 3 miles
You should target a pace around 5-10 seconds per mile slower than your goal race pace the first 3 miles. Use the pace calculator above to determine the exact pace. Remember that it will feel “slow” and you might be getting passed by people you want to beat. While it is mentally difficult, this is by the most effective way to run a race and you’ll tear by those people during the last mile.
Miles 2-5
At 4 miles or so, creep your pace into your goal pace range and start looking around and engage the competitors around you. Find a group that is running your pace or a little faster and latch on. Try to relax and keep your focus on staying with the group, not your splits. Use the group and the people around you to help you relax and take your mind of the distance ahead. This is the hardest part of the race as it requires a lot of mental focus and fortitude. Be aware that you need to increase your effort to maintain the same pace or run faster as the race goes on. As you get more tired, it gets more difficult to keep running faster, so you have to try harder.
The pace is going to start getting hard around 8 miles; it’s part of racing the half marathon, so prepare for it mentally. Keep you mind and body relaxed. Look within yourself and focus on you. Think confident thoughts and repeat confident mantras to yourself; “I am fast, this feels good” or “I am strong”. Every time you feel tired or feel the pace slip, repeat to yourself that you need to refocus and concentrate and get back on pace.
Last Mile
With 1 mile to go, keep your head up and start to try and catch people in front of you. Pick one person and focus solely on reeling them in, nothing else. As you pass them, surge and put your eyes on the next person and repeat. Imagine tying a fishing line to their back and reeling them in. Kick hard the last mile and finish fast!
Good luck, run fast and let us know how it goes!
2 Responses
I love this strategy, but this means after the first 3 miles I am already 30-45 seconds back from goal time. If miles 4-12 are supposed to be ran at goal pace, it would mean you need to run the last mile 3-45 seconds faster than goal pace.
Would a better idea be to run the first three at GP+10 seconds, ease into race pace at mile 4, and then slightly pick it up around mile 10, then unload the tank in the last mile?
Thanks.
You can do it this way, but I find the biggest mistake runners make is going out too fast. Controlling yourself early will enable you to make up those 30-45 seconds in the final miles. Of course, you can narrow that down and be 30 seconds slow at 3 miles and then make up a few seconds from 3-10 if you need too.