You should be emptying the tank here and just doing whatever you can to get to the finish! Focus all your energy inward and push yourself to give everything you have. ALL of your mental strength needs to be focused inward on staying TOUGH to finish strong! 💪We generally don’t give paces for the last few miles of the race. Now is not the time to question what pace you are going or how you are feeling. Miles 21-26: You should be running your goal average race pace or faster! This can be a tough spot in the race. If you feel great at the half, you can maintain the effort or try going 5 seconds per mile faster & see how it feels 🏃♂️💨 Miles 14-20: You should be running your goal average race pace or a little faster! Now is the chance to speed up ever so slightly. “Assess” how you are feeling at this point 🧐 Miles 8-13: It should not feel “hard” yet, but somewhat uncomfortable yet sustainable 👍 You should be running your goal average race pace here. Staying RELAXED 😎 the first five miles can help you finish the race strong!
You should still feel extremely relaxed and good through here. Miles 4-7: Should still be around 5-10 seconds slower per mile than goal average race pace. Let your body get into the groove and find the right pace! Miles 1-3: Start around 15-20 seconds slower per mile than your goal average race pace. ✔️D Goal (not the best day but you are going to finish!) ✔️B Goal (great day slightly below A goal) Set multiple goal times! ✔️A Goal (ultimate best performance) We recommend having A B C goals to keep you motivated in case you have a tough day. We would recommend using a recent race result or workout to assess your fitness.
This is the method that gives you the best set up to running to your potential and feeling strong at the end of the race.
A negative split is running the second half of the race faster than the first half. We have shared the benefits of running slight negative splits. It’s fall racing season! We are approaching goal races for many athletes.
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