How To Get Your Pace Right

Now that you have started to wind down your training into the ‘taper’, timing is everything. You must have an idea of what time you are capable of running, and then working out what pace that is per/km. Using the km markers, you must stick to your pace and no faster. You can go faster over the last 3km’s of the 10km if you are capable, and in the Half once you have passed 17km you can think about getting faster. If you have a 3km or 5km [even better] time trial time, you can work off that. You will not be too much better than predicted, so don’t get any flash ideas.

The best and fastest way of doing it is to use the web resources I am providing the link to. The following people have time trials recorded recently:


Gabe 12.41

Ian 12.32

John 12.32

Kevin 17.47

Tony 11.53

Emily 14.39

Scott 13.43

Glenn 13.14

Greg 11.14

Graham 13.30

Joey 14:47

Wendy 12:00

Steve 11:00

Gav 12:50

Maz 15:22


Wendy 20:20

Julie 21:15

John 21:45

Stan 18:48

Now go to Running For Fitness site here and enter your details. A detailed scientific explanation behind the predictor tool is provided. The best way is to race yourself and see.

Once you have your predicted time you can work out your pace per/km [on the same site, look in the left hand sidebar] and even print off a pacing wristband to compare with your watch time on the run. Do that here.

My tips for the Half: Watch out for morning runner Wendy Clarke and new evening runner Tony Banfield to go in under 1:35. It will be a battle of the sexes between these two next Sunday, and also the a.m. group vs the p.m. group! Only jokes, we’re all part of the same club.

I think Greg Hall is running the 10km so watch out for Greg to nail his first sub-40 10km.

I am racing in the Pinnacles Classic this weekend and on club duties next weekend, after a very long run on Saturday. See y’all there in the Big Green Striders Marquee!

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