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