Have you ever blown up in a race and had to run the last few Kms or Miles about 1min slower than you started?
YES. Of course you have. We all have!
I will tell you why you blew up and how you can go faster next time.
You started too hard, bro!
Why does pacing matter?
As humans, we can only exercise at high workloads for short durations. The higher the workload, the shorter duration.
Typically, scientists and running coaches use our anaerobic (lactate) threshold (LTH) as the benchmark for what is sustainable for about an hour. How far and how long you can exercise above your anaerobic (lactate) threshold is referred to as your anaerobic work capacity (AWC).
Regardless of whether you’re an elite runner or a mid-pack marathoner, your anaerobic work capacity is LIMITED. I.e. you can’t sprint for 2hrs.
To run faster in your next race, we need to know what our thresholds are so that we can use our training zones for pacing.
The easiest way to find your anaerobic threshold is to go run hard for an hour…. but no one wants to do that. So, the next easiest way is to use your past training data.
Threshold Running Pace = Take your best average running pace for 40-60min from the last 6 months.
Threshold Running Heart Rate = Take your average HR from the last 20min of a 10km or half marathon within the last 6 months.
Threshold Running Power = Complete a 1km and a 5km time trial with at least 3 days in between.
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Links and resources to help your running.
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