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RUSo... you have a half marathon race in sight 🏁
Here are Runna’s 5 top tips on how to pace your half marathon:
1️⃣ Goal time
Start by working out what time you are aiming to finish in. Target a pace range of 3-4s either side of your target pace.
Head Coach Ben breaks down his approach to pacing a half marathon into three chunks of 7km:
2️⃣ First 7km
The first 7 km is the ‘easy’ or ‘free’ section. You’re fresh and it should be relatively easy to hold your target pace.
❗️Don’t get ahead of yourself and start running too fast... we know this can be easily done 👀
3️⃣ Second 7km
The ‘meaty’ section... You may feel the fatigue kicking in now but it’s still important to aim to maintain your pace. If you’re holding back, allow yourself to speed up by 5 seconds per km.
By reaching the 14 km mark, you’re two-thirds done. Mental mindset is your best friend here🧠
4️⃣ Final 7 km
This is the fun part! By this point, you’ll be physically tired. However, if you can get into the mindset that it’s the final stretch, it’ll be easier to maintain good form and enjoy the rest of the race.
If you have anything left in the tank, increase your pace for this entire section, instead of saving it all for the last 1 km.
5️⃣ Home Straight
The final 500m is a chance to reward yourself for all the hard work you’ve put into training and completing the race. Use this thought to push yourself to the finish line in style!
Now go smash your race! Good luck 🤞
#runna #halfmarathon #halfmarathontraining #halfmarathonprep #halfmarathontips
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