How to Improve Your Pacing
Generally when someone wants to improve pacing, the problem is starting on pace and then slowing down. Or else it’s starting too fast and then slowing down. The slowing down is the problem. No one really worries about being able to speed up naturally.
So becoming better at pacing really means two things:
Not starting too fast
Getting better at holding a specific pace
Discipline to Start On Pace
The solution for starting too fast simply comes down to discipline. We pretty much all have GPS watches at this point. So as long as your watch is providing accurate readings (of average pace, not instantaneous pace) all you need to do is consult your watch to make sure you’re not running too fast. If the pace is too fast, slow down.
It’s very easy — even for very experienced runners and excellent pacers — to start too fast in a race environment (due to the energy of the crowd and situation) or any other number of reasons (strong emotions, feeling exceptionally good that day, wind at back, running with others who are faster, etc).
To avoid this, check your pace every quarter mile for as long as needed to settle into your goal pace range.
Reverse the Pattern
If a runner is consistently slowing down during easy runs and workouts alike, I suggest progression workouts and intervals rather than steady runs. The goal is not simply to hold pace, but to get faster rather than slow down. (Some specific workouts to try are listed below.)
This style of workout (getting faster) takes a lot of mental focus and practice to execute successfully. Often inexperienced runners will start very slow and easy in order to allow room to progress their effort. This is good. But with practice and experience, runners will be able to start faster and still be able to execute a progression. This is not because the experienced runners are necessarily more fit or more talented, it is because they understand the difference between a high level of effort that is sustainable, and a high level of effort that will force them to slow down. They know how to measure their effort.
Sustained Pace =/= Sustained Effort
It’s important to understand that maintaining pace does not mean the same thing as maintaining effort. In workouts, effort must increase in order to maintain pace. For example, if you have mile repeats at a given pace, the first one should feel relatively comfortable but the last one will probably be quite hard due to accumulated fatigue. The individual mile repeats should also feel pretty good in the first quarter or half, but feel harder as you finish up.
On the other hand, truly easy runs a constant effort should actually result in a subtle increase in pace. The start of the run should be the slowest part of the run. If you find yourself slowing down over the course of an easy run, it is clear that the starting pace was too fast. Progression runs (at slow paces) can be prescribed even for easy runs to help runners start slow and focus throughout the run.
Related:
Negative Splits
Effort Based Running: A Real Life Example
Is Your Easy Run Truly Easy?
Things to avoid if you are actively trying to improve pacing:
**please note you don’t have to avoid these all the time, but sometimes.
Treadmill running (this requires no thinking or focus at all)
Listening to music or podcasts (distracting and song choice can easily influence pace)
Running with other people (they will influence your pace and ability to focus on your own effort)
Perfectionism (good pacing doesn’t mean exact splits. It means being able to maintain your pace (in general with some natural fluctuations due to wind, or terrain) or even improve it as you progress through a run or workout because you measure your effort well.)
Workouts To Try:
Ladder Down: (5min - 4min - 3min - 2min - 1min) with 1minute walking rest.
The goal is to run slightly faster in each segment. The workout is designed to accommodate increasing efforts since the intervals are getting shorter. This workout requires mental focus and practice. I encourage runners to program the workout into their watch and avoid looking at their pace during the workout. The watch will beep or signal when each interval is over, allowing the runner to focus on their effort.
Related:
Program workouts on apple watch
Program workouts on Garmin
Progression Run: Increase the pace and effort slightly every mile or km.
Always end the run with an easy jogging mile or km to cooldown. This helps runners avoid overextending the final segment of the progression because they know they still have to jog for a while at the end of the run (instead of stopping right away).
Progressive Intervals: There are many ways to apply this. I often do 3 or 4 minute intervals where the pace and effort increases every minute within the interval. Again, I suggest programming this into the watch so the runner can focus on dialing up the effort every minute rather than constantly consulting their watch.
Related: Finishing Strong
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.