How To Pace Your Race

  • By Scott Fliegelman
  • Published Apr 16, 2014
  • Updated Apr 16, 2014 at 4:41 PM UTC
Photo: John David Becker


Plan to run swiftly and efficiently between aid stations and then take a 30- to 45-second brisk walk break that you divide into thirds:
First 10–15 seconds: Enjoy your hard work since the last aid station.
Middle 10–15 seconds: Get down some calories and fluids while your breathing and heart rate are settling down.
Last 10–15 seconds: Commit to a productive form focus, such as a quick cadence or forward lean from the ankles and get the competitive juices flowing.

Sign up for a “practice” race where you care a bit less about the results and try some of these tips. You may be pleasantly surprised when you allow yourself to look at the clock at the finish!

RELATED: How To Nail The Ironman Marathon

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