![]() The theory goes that starting out slow gives your body time to warm up, allowing your muscles and joints to function at peak performance in the second half of the race. This pacing strategy is known as running negative splits and it’s the most common pacing strategy among elite distance runners. The key to finishing your race strong is to run the second half of your race faster than the first. If you need to tack on another 10 or 20 seconds to your 10K or half-marathon, then don’t feel guilty for doing so! While you can’t go too slow, going too fast can lead to injury. Keep in mind that these numbers aren’t set in stone.For example, if your baseline pace for a 5K race was 8:30 per mile, your 10K pace would be 8:50 and your half-marathon pace would be 9:10. ![]() The second way to calculate your running pace for long distances is to simply add 20-30 seconds onto your 5K pace time to find your 10K pace, and another 20-30 seconds for your half-marathon pace.Other calculators can calculate your training paces for all different types of runs. ![]() Many online pace calculators are based on the fact that runners slow their pace at longer distances.
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