The Key to Your Next PR: Embrace the Power of Average Pace
As a coach and a runner who has laced up for thousands of races, I’ve seen one common mistake hold runners back time and time again: starting too fast. Sound familiar? Maybe your last 5K looked something like this: your splits were 7:20 for the first mile, 8:10 for the second, and 7:50 for the third. Your average pace ends up being 7:46 per mile, and you finish the race feeling like the wheels fell off halfway through. It’s frustrating, isn’t it?
Here’s the good news: there’s a simple way to fix this, and it starts with using that average pace as your guide for your next race strategy. Let me walk you through how this works and why it’s so effective.
The Plan: Start Conservatively, Finish Strong
Using the example above, let’s take that 7:46 average pace and make it the target for your next 5K. This time, instead of going out like a rocket, let’s aim for even or negative splits. Here’s what your race might look like:
Mile 1: Start conservatively at 7:50. You’ll feel in control and resist the temptation to burn all your energy early.
Mile 2: Pick it up slightly to 7:42. This is where you start to find your rhythm and gain confidence.
Mile 3: Finish strong with a 7:35. Because you paced yourself wisely, you’ll have the energy to close hard.
Your final time? 23:55 with an average pace of 7:42. Not only is that faster than your previous race, but it also feels so much better—both physically and mentally. Instead of watching runners pass you in the later stages, you’re the one doing the passing. There’s nothing more satisfying than finishing strong.
Why This Works: A Quick Physiology Lesson
When you start a race too fast, your body burns through its glycogen stores quickly and produces metabolic byproducts (some like to blame this on lactate or lactic acid - this is not really accurate so I choose “metabolic byproducts”) at a rate your muscles can’t clear efficiently. This leads to that dreaded heavy-legged feeling and slower splits later on. By starting at a controlled pace, you’re able to conserve energy and delay the onset of fatigue. This gives you the ability to increase your effort as the race progresses, resulting in a more evenly distributed workload and a faster overall time.
Coach’s Tips for Race Day Success
Here are a couple of additional tips to help you execute this strategy effectively:
Almost everyone goes out too fast. In the second and third miles of a race, you should be passing people. If you’re not, it’s a sign you’re slowing down just like they are. Use the mental cue “I should be passing people” to stay engaged.
When in doubt, slow down early. For every second you’re too fast in the first 800 meters, you’ll likely be four seconds too slow in the final mile. Don’t get caught up in the hype of the start. Stay calm, stick to your plan, and trust that it will pay off.
Final Thoughts
Using your average pace from a previous race as a benchmark isn’t just about running faster; it’s about running smarter. It’s about setting yourself up for success and enjoying the feeling of being in control, rather than surviving the final stretch.
So, as you line up for your next 5K, take a deep breath, remind yourself of your plan, and commit to running your race—not the one dictated by the crowd. I’ll be cheering for you from the finish line.
