Effective pacing is critical for a successful half-marathon finish, yet many runners struggle to find the right balance between starting too fast and fading in the later stages of the race. Race-pace workouts provide an opportunity to fine-tune pacing strategies, by practising maintaining a consistent pace over various distances and terrain. Through trial and error in training, runners can identify their optimal race pace and develop a solid pacing plan for race day.
Renowned coach and author Greg McMillan explains on his website that he prescribes several goal-pace workouts for the athletes he coaches to determine if their hoped-for race pace is achievable—if not, he uses the workouts to help them figure out a more attainable goal. Here’s how to get started.
Workout 1
McMillan suggests that athletes do this workout about eight weeks before their race. He says that while this session can feel like a shock to this system for some runners, it’s important to stick with it.”The first goal pace workout often feels tough, but you’ll receive a big mental and physical boost after simply completing this workout.”
Warm up with 10 minutes of easy running.
Run 2–3 miles (roughly 5K) at goal half-marathon pace, with 2–3 minutes recovery jog between repeats.
Cool down with 10 minutes of easy running.
Workout 2
Try scheduling this workout about four weeks before your race.”By the time you get to this workout, you should find that the first repeat is comfortable and it’s only toward the end of the second repeat that you begin to feel fatigue,” says McMillan.”If you struggle to hit the pace even in the first repeat, then it’s time to adjust your goal pace.”
Warm up with 10 minutes of easy running.
Run 2 X 4 miles (roughly 6.5K) at goal half-marathon pace, with 2–3 minutes recovery jog between repeats.
Cool down with 10 minutes of easy running.
Workout 3
McMillan suggests athletes schedule this final race-pace workout two to three weeks out from their race (before their taper).”This final goal pace run should feel like a mini version of the half-marathon,” he says. McMillan says that runners should feel very comfortable on the first three to six kilometres of the workout; past the halfway point, it should feel mentally challenging to hold the pace, but another one to three kilometres should feel possible.
Warm up with 10 minutes of easy running.
Run 6–8 miles (10-13K) at goal pace.
Cool down with 10 minutes of very easy running.
If you’re able to run near goal pace for all three of these workouts, you can head into your race feeling confident. If you’re struggling to hit your targets, McMillan suggests adjusting your goals—you may only need to adjust by a few seconds per kilometre.
Make sure to follow any harder effort or speedwork with a very easy running day or a recovery day.
