Race pacing

The most efficient race pace is an even one, or a slightly faster second half. Starting too fast is the classic mistake: seconds won early are paid back with interest later.

• Set your target from a recent race: a half marathon takes about 2.2 × your 10 km time, a marathon about 2.1 × your half time (more if your weekly volume is low).
• In the first kilometre, adrenaline makes a fast pace feel easy: if in doubt, run 5 to 10 seconds per km slower.
• Follow your average pace per km rather than instant pace, and run hills by effort, not pace.
• Your watch often shows 0.5 to 1 % more than the official distance: trust the km markers.

Practise your target pace in Run mode.