Practice Different Paces
“A lot of people understand only two levels of pacing: Running as fast as they can or easy jogging,” North says. To get a sense of what different paces feel like, try this short workout: Warm up easy for 10 to 15 minutes. Then run one mile at marathon pace, four minutes at half-marathon pace, three minutes at 10-K pace, and two one-minute segments at 5-K pace, with 90 seconds of recovery jogging in between each interval.
Runners with a goal race should do workouts at their goal pace, says Boston-based coach Jeff Gaudette, so they’ll know what to expect on race day. For instance, three to four weeks before a half or full marathon, do five to 10 one-mile repeats at goal pace with one minute recovery in between. Three weeks before a 5-K or 10-K, do 12 x 400 at goal pace with 30-second jogs in between. Your body will learn that the pace naturally feels easier early in the workout or race.
A half or full marathon race
(5 – 10) x one-mile repeats at goal pace with 1-minute rest
5-K or 10-K race
(12) x 400 at goal pace with 30-second jogs in between.