“If you end up running with people who are hoping to run the half marathon 10 minutes faster than you, then you’re going to get swept up with them and go out too hard,” says Bleasdale. One way to avoid this is make sure you’re in an appropriate start wave. Half Marathon Pacing TipsĮven if you have a plan, things can still go wrong on the day. Gradually increase the rate of perceived exertion, getting towards 10 for that last mile and a bit. This level of exertion, she says, helps rein in that race day excitement.
On a scale of one to 10, one is sitting on the sofa doing nothing, while 10 is sprinting.īleasdale suggests the first six miles should feel like a five or six.
Judge Your Effortīleasdale recommends using perceived exertion to help you pace your run. Have you got a bit more as you head into the next three miles? And then the last section is just that last 1.1 miles where you can go absolutely wild.” 3. “Get through those three miles and have another self check-in. Or if it’s going really well, then move into the next three miles and take it up a notch if you’re feeling up to it. “You then check in with yourself after those six miles and ask, ‘How did that go?’ If it’s awful and today’s not the day then try your best to stick to that pace for the rest of the run. “Ideally you’re looking at running at goal pace, or just under. “I like to break it down into the first six miles-what I call the first half,” says Bleasdale.
Break The Race Down Into Sectionsīleasdale recommends breaking up the distance into sections so there are points when you check in with yourself and can adjust accordingly. I know a lot of people who have thought, ‘Yes that’s my time’ and completely miscalculated what pace that might be.” 2. “Double check that you’ve got that right. Bleasdale recommends you check your plan with a coach or fellow runner before race day.
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