How To Pace The Perfect Running Race

How should you pace a race? What’s the best racing strategy and how can you bag a shiny new personal best? All these questions are answered by Mo and Sarah in this video as they pace a 25 minute 5k whilst telling you how to pace the perfect race.

↓↓ Have you got a race coming up? Got any pacing tips we missed out? Let us know in the comments! ↓↓

What’s in this video?
00:00 Intro
00:38 Set a realistic goal
01:25 How to train for perfect pacing
03:34 Should I bank time?
04:06 - How should the race feel?
05:20 - Pacing tools to help!
06:47 - Did they pace the perfect race?

MUSIC licensed by Artlist and Epidemic Sound:
ES_After A While _ Smile - Sum Wave
ES_Circle - Jones Meadow

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[runningchannel]

Have you got a race coming up? Got any pacing tips we missed out?

[JosButtercup]

⏰ I’m training for my very first 5k and appreciate this video! I’m obese and have never been athletic. But am training carefully and in a planned out way, a lot of which I learned here 🥰 I started at 21min mile speed walk and now average 18min mile jog/walk. And am improving every week. Also strength training so as to avoid injury. Thank you for your tips and enthusiasm! You make it fun ❤

[stephenwest]

🕰 I did EXACTLY this with my Park Run this morning! I set my Garmin at 5:20 pace. My previous Pb was 27:10. I stayed as close to the pace as best I could and ran …. 26:56. First time ever under 27 mins. Now the target is 26:30 😊

[Leeroy]

I've always done ABC goals :) great concept eventhough I do it slightly different:
A - dream goal
B - realistic goal considering the training I'll be able to fit in the preparation not getting injured
C - reach the finish line healthy

[mukluck]

I've been running about about 4 months now, started with C25K and I'm now working on lowering my 5K PB. My PB is 32:48 but i want to get to 30 minutes eventually! My first 5K was around 37 mins and I'm steadily getting faster, but only time will tell ⏰

[irisr]

Today I ran a half marathon and joined the pacer group for a 2 hour finish. The pacers consistently ran faster than required by at least 10 seconds per kilometre. I let them go after a while when they went through a water station much faster than I did. In the last kilometre I was approaching them again and was able to overtake them. My finish time was 1:55, which is a PB for me. All in all I’m very happy with my result, but the pacers didn’t really help much.

[cpettifer]

⏰ I recently ran a practically perfectly paced half marathon with some help from Garmin PacePro. I set it up to negative split and nailed it. My calves cramped just before the line, so I think I chose the right target! 🎉😁

Target time was 1:35. First half time was about 48:00, second half time was about 46:30. Total time was 1:34:36. Super chuffed with that. The best part about having the pace plan in place was definitely at the start and not going off too quickly.

I'm hoping to do the same with a 10k next weekend. 🤞

[agidomingo]

i just did my very first unofficial half marathon yesterday @2hr 16min. As a beginner i am proud of my self. 1 week ago i did my 1st 10k race and finished it @52min 23sec. 6 more races to go before this year ends. (3 - 10k’s, 1 -24km, 1-77km virtual run and 1- half marathon in December) Your videos really helped me in my trainings and in race day. “Stick to the plan, start slowly and finish it strong. “Keep what you’re doing. Thank you! All love and may God bless us all runners!❤

[Gonced]

Running my 1st half marathon tomorrow. These tips will come in handy! ⏰

[ashleyspencer]

🕰 one tip I use for race day is look at the profile of the course. Know the hills and pace accordingly. Did Edinburgh half and would have undershot my goal had I not taken advantage of the near 8km of donwhill at the start. Estimated km time and avg pace per km were the key metrics for me. Could hit splits within seconds with those.

[edeckhard]

⏰ Always good to see how people attack their race pacing. In terms of targets… I do ABC, but (with Marathons) I switch them around. A = finish without walking (no shame in it if I can’t)… B = PB… C = Goal Time… this of course depends on the course profile… for a challenging course B & C would switch places again 🕰

[nicoselia]

⏰ thanks for the motivation guys and the precious training tips! I am preparing for a 10k in November. My goal is to run 5’ faster than the average time for my age group. I am 58. 🙏🏃🏃🏻‍♀️🏃‍♂️🙏

[markfrock]

⏰Hello, running a half tomorrow. looking to pace myself at 9:10 minute miles for first 10 miles then pick up the pace. Wish me luck. great work on videos.

[allanthomson]

⏱ Got a PB at Parkrun this week. Its only taken 5 years and not something I should be doing right before London Marathon. This video is a reminder not to get caught up in the atmosphere and just run your own race and at your pace not someone else’s.

[postalcowboy]

i'm 56 and you guys are really helping me become a runner thx! ⏰

[superwaynem]

⏰ a week ago I did my first ever half marathon at the GNR event. Back in November 21 I started couch to 5K followed by a 10k in July. Setting goals and really glad I started running

[knightmare]

⏰ thank you so much for the content. My biggest problem is always starting out too fast because I’m too excited to get started 🤣🤣🤣

[lesleyquigg]

⏰ I’m always trying to pace myself well, love a wee sprint finish to empty the tank!

[edreesmcfarlane]

⏰ can't wait for Sarahs pb attempt vid hope she smashes it.

[lizzyg]

Been running for 15 years and just realising how little I know about running! Ran a 10k today, felt too fast at the start and told myself "don't bank time.' Slowed myself and finished 5th overall and first in age category. My tip doesn't work for everyone but I don't look at my watch when I'm racing so that I don't get in my head about my pace. I always run better when I listen to my body, not my watch