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We have all heard the saying, “practice make perfect” applied over and over again. So, don’t expect setting your pace to be any different. Developing the relationship with your body to trust your pace takes time and repetition. Our expert and avid runner, Kyra Mancine, shares a few exercises that you can incorporate into your training routine to help you develop your pace setting (and keeping) abilities.
Learn how to read your internal clock and what types of runs are best for pace training.
Practice Makes Perfect
Want to maintain your pace no matter the race? Don’t start out too fast, control your breathing (keeping the same rhythmic inhaling & exhaling throughout the run) and consciously focus on proper running form and perceived exertion. Run fast enough that your breathing is somewhat labored, but not so fast that you’re going to burn out before the end (no matter what the distance).
In the weeks or months prior to a race, time yourself at a track running one mile repeats, aiming to complete the mile in the same pace every time. Keep practicing until you hit this number without having to look down at your watch to see what it is – you just know it and can feel it! This is not only a pace/performance builder, but a confidence builder.
Your pace will vary depending on race distance; faster for shorter races and slower for longer races. To consistently maintain the same pace for a longer distance like a half marathon, incorporating short and long runs, hills and intervals into your training schedule helps. Having a set schedule with these different types of runs will challenge your endurance, build your aerobic capacity, help with your sense of internal pacing (giving you a feel for how fast you are running) and ultimately improve your performance and pace on race day.
Many thanks to Kyra Mancine for providing us with these helpful pace training tips we can apply to our routine. Thanks again, Kyra!
How often do incorporate hilly terrain into your pace training routine?
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