Pacing
8 articles
TrainingSeptember 11, 2026 · 8 MIN
Marathon Pace Intervals: The Workouts That Build Race Confidence
Marathon pace intervals improve running economy by 3-5% and shift lactate threshold by 5-8%, making race effort feel sustainable. Learn the specific MP interval sessions — from 6×1 mile to progressive long runs — that build the physiological and mental foundation for race day success.
TrainingAugust 30, 2026 · 10 MIN
Triathlon Run Off the Bike: Pacing Strategy for Every Distance
Running off the bike is the hardest skill in triathlon. Altered biomechanics, cardiac drift, and depleted glycogen conspire against you. Here is the distance-specific pacing strategy to run your best split every time.
TrainingAugust 25, 2026 · 9 MIN
Half Marathon Race Day Execution: Pacing, Fueling, and Mental Strategy
The half marathon sits at the intersection of speed and endurance — too fast for pure aerobic cruising, too long for sustained threshold effort. Race-day execution, not fitness alone, determines whether you hit your goal time or fade in the final 5K.
TrainingAugust 15, 2026 · 8 MIN
The Run-Walk Method: How Strategic Walking Intervals Can Make You a Faster Marathoner
Jeff Galloway's run-walk method has helped over 300,000 runners finish marathons — many with faster times than continuous running. Here is the science behind strategic walking breaks and how to find your optimal ratio.
TrainingAugust 11, 2026 · 8 MIN
Triathlon Race-Day Pacing: How to Split Your Effort Across Swim, Bike, and Run
The most common triathlon mistake is going too hard on the bike. Learn how to distribute effort across all three disciplines using heart rate, power, and RPE — with pacing tables for sprint through Ironman distance.
TrainingJuly 3, 2026 · 9 MIN
Triathlon Race Day Strategy: The Complete Guide for Age-Group Athletes
Race day success in triathlon comes down to execution — pacing, transitions, nutrition, and decision-making under fatigue. Here's how elite age-group athletes approach all three legs to finish faster without blowing up.
TrainingJune 9, 2026 · 7 MIN
Running at Altitude: How It Affects Your Pace and How to Adjust
At 2,000m above sea level, your easy run pace needs to slow by 10–15 seconds per kilometre to feel the same. At 3,000m, it's 20–30 seconds. Here's why — and how to calculate the exact adjustment.
TrainingApril 28, 2026 · 8 MIN
Even Split vs Negative Split: Which Marathon Pacing Strategy Wins?
Analysis of 1.7 million marathon finishes points to a clear answer. Here's what the data shows about pacing strategy — and the physiology behind why most runners get it wrong.