| When you are seriously working towards a
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| | Suppose you want to do a 10K in 40
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| key race, you are using a focused running
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| | minutes. If you have severe troubles when
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| program.
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| | performing a 5K in 20 minutes in your
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| You do your long runs, easy runs, tempo
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| | training, then you have got to wonder...
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| runs and intervals. Great ! But something
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| | A race usually brings out a little extra
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| is missing in this picture : Goal Pace
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| | in you. But when you can't run half the
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| Running !
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| | distance in goal pace your goal is
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| Why you need to run at goal pace during
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| | probably a bit too ambitious.
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| your training
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| | So the second reason for goal pace
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| Running a race is exciting. I always get
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| | running is to find out whether you are
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| nervous in the last half an hour before a
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| | ready for your goal race or not.
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| race. Does not matter what race I am
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| | Goal pace sessions for different
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| running. I need to run to the bathroom
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| | distances
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| and feel uneasy about the race. Have I
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| | When you are training for shorter
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| trained enough ?
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| | distances upto 10K, your goal pace
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| Suddenly I feel a little pain in my left
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| | sessions are different from when you are
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| knee or my right achilles. I stretch a
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| | training for longer distances (half or
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| bit more. Do a few strides. Run to the
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| | full marathon).
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| bathroom again.
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| | Intervals, Time Trials and Test Races at
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| After the race has started this uneasy
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| | goal pace are all great for races upto
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| feeling is gone almost immediately. I
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| | 10K.
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| then focus on my pace. I know exactly how
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| | When you are training for the half or the
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| fast to go. Why ? Because I incorporated
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| | full marathon, you are better off doing a
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| goal pace runs in my running schedule, of
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| | prolonged effort of part of the race
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| course !
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| | distance at goal pace.
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| As you know, it pays off to run even
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| | A variation to this is to first do a part
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| splits (= run at a steady pace per mile
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| | at easy pace and then do a number of
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| throughout the race). You know those
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| | miles at goal pace.
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| runners as well, who start off too fast
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| | Goal pace running is an important part of
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| and burn out well before the finish line.
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| | your running program. Yes, you focus
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| I know them too and I am certain of one
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| | pretty much all your training on the
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| thing : they should have done goal pace
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| | traditional running training; your long
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| runs in their training !
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| | runs, easy runs, tempo runs, and
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| So, one reason of doing goal pace runs is
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| | intervals.
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| to make sure that you are able to run
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| | But you will want to put at least four to
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| even splits during the race. So you know
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| | six workouts in your running schedule
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| how fast to go and don't burn out early.
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| | which are focused on running at goal
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| Or that you realize afterwards that you
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| | pace.
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| should have pushed it a bit more.
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| | After all, running at goal pace is a very
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| There is another good reason for goal
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| | good way to make sure that you find your
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| pace sessions. If you are uncertain about
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| | right pace when race day comes and that
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| whether you'll be able to hold your pace
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| | you'll be able to hold on that pace for
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| until the end, then you can test yourself
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| | the whole race !
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| during training.
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