If you're training for a race, then you're probably following a fairly targeted, focused program as you prepare.
You're using tempo runs, short easy runs and longer, more difficult ones.
While that's all well and good, there's one thing you're not doing: goal pace running.
Today, I'm going to tell you why it's important to train with goal pace sessions, what kind of sessions to use to train for different distance runs and why you need to run at the proper pace to get ready for that upcoming race.
It's always exciting and a little nerve wrecking to run a race; and no matter how much I've trained, I'm always a little nervous right before the race begins. I always wonder if I've really trained enough for the event, even as I do my stretches and warm up for the run.
However, once the race begins, my nerves immediately calm and I concentrate on my pace instead, since I know exactly how to proceed - now why is this, you ask?
It's simple: I've been training with goal pace runs! It's always a good idea to run at a steady pace; there are plenty of runners who start off at top speed, only to tire themselves out long before they reach the finish line.
When you train with goal pace running, you can avoid this and stay focused throughout the race, knowing exactly how fast to go. You'll also know if you can hold to a steady pace throughout the race when you make goal pace sessions a regular part of your training.
Let's say that you want to run a ten kilometer race in forty minutes. If you're having problems doing a 5K run in twenty minutes while you're training, then you know that this goal is likely a little beyond your capabilities at this point.
Even though the competitiveness of a race tends to bring out a little more than you may have thought you had in you, goal pace sessions are a good way to get a gauge of your capabilities as a runner.
Goal Pace Running for Different Distance Runs
The following are a couple of goal pace sessions ideas for different distances; these have worked well for many runners and are certainly worth a try.
Of course, every runner is different, so you'll need to learn for yourself what works for you in particular. You can break up these routines into different types of workouts as follows:
Intervals
Time Trial or Test Race
One Prolonged Effort
Easy Followed By Goal Pace
Interval and time trial runs are ideal for training for shorter runs, one prolonged effort and easy followed by goal pace are better suited for longer distance runs.
Before we go any further, I need to ask you one very important question: do you already have a goal set for yourself for the next race you plan to run?
If you don't, then you may want to use this race conversion calculator - this tool can help you decide on an appropriate pace for your next race.
5K Goal Pace Running Session #1: Time Trial or Test Race
A 5K race is short enough that you can train by running the entire distance at goal pace. While training, run the whole distance at top speed and see if you can either reach or near your goal pace.
Time trials can be a pretty tough way to train, since you don't have other runners to help you set the right pace. For this reason, it's usually best to do test races rather than time trials as part of your training routine.
If you're training too hard, then you may find that your legs are tired when it comes time to run a test race and you may be unable to keep to your goal pace throughout the run.
Just try running at your goal pace to see how long you can keep it up; don't be hard on yourself if you can't make it, since this is just a test. If you burn out quickly, then you're probably still a long way from reaching your goal.
However, if you hit the wall right before the finish line, then just a little more training (and a little rest in time before the race) is probably all you need to run your 5K race at the right pace.
5K Goal Pace Running Session #2: Ten 500-meter repeats
This one works very well for me, but everyone is different and everyone needs to work out what is right for them, so experiment!
Try running 500 meter repeats at your goal pace, with 45 seconds of walking in between repeats. If you can run all ten repeats at goal pace, then chances are that you're prepared for that upcoming 5K race.
10K Goal Pace Running Session #1: Time Trial or Test Race
As said before, test races are often easier to reach your goal pace in, but a time trial is often easier to work into your training schedule, but as always, go with whatever works best for you.
10K Goal Pace Running Session #2: Three 3K Repeats
This one isn't easy, especially when you've got a tough training schedule already. However, once you can do this, you'll know that you're getting close to your goal.
Try running three 3K repeats alternated with a minute and a half of jogging; give yourself a couple of easy training days after this one and don't do this in the last few days before the race so that you're well rested.
Half Marathon Goal Pace Running Session #1: One prolonged effort
This one consists of running nine miles at your goal pace; this distance is just about 70% of the distance of a half marathon. If you can run 70% of the distance at goal pace, then you should be able to run the entirety of the half marathon at goal pace when the time comes for the race.
This is the theory of course, but it should work well. Think about it. In the middle of a running training program you are probably going to be pretty run down. Able to run those 9 miles at goal pace already? Then a little taper before race day should allow you to do the 13.1 miles at that pace.
Half Marathon Goal Pace Running #2: Double-Six
This is an exercise of my own devising which I call the Double-Six.
Start by running six miles at a slower, easy pace, followed by six miles at goal pace.
What makes this one a particularly good exercise is that when it's time to ramp it up to goal pace is that you're already tired from the first six miles - if you can keep it up for those six miles, then you're more than likely ready to run a half marathon at goal pace.
Marathon Goal Pace Running #1: Goal Pace Running
The longer the race, the more important it is that you keep to your goal pace: no faster and no slower. There is an old saw among runners that you lose five minutes in the last few miles for every minute you gain in the first few miles.
When you're running a marathon, it's critical to know your own capabilities. Just like half marathons, the best types of goal place running to train for marathons are these two:
Marathon Goal Pace Running #2: Easy Followed By Goal Pace
A lot of runners are of the opinion that long slow running is the right way to prepare for a marathon. While you do need to use long slow runs to prepare, you should also work in some 20 mile runs into your schedule - and make half of these runs finish at marathon goal pace.
Start slow, but pick things up for the last five to eight miles. The trick here is to work up to goal pace when you're already tired from a long slow run.
Marathon Goal Pace Running #3: One prolonged effort
There are an increasing number of runners who are doing entire 20 mile or longer runs at marathon goal pace; this is an extremely tough way to train and it's not appropriate for the vast majority of runners.
However, we can take a page from the pro's book here and do some longer distance runs at marathon pace when training for a marathon - about 15 miles, for instance. These runs are a great way to train yourself to maintain your goal pace for an extended run.
While long runs, easy runs, intervals and tempo runs are all important parts of your training regimen, goal pace running definitely deserves a place in your routine as well.
Try to make time for four to six goal pace workouts in your schedule.
This will help you accomplish two important things.
First of all, you will get used to the right running speed.
Second, you will be able to work out if you have a reasonable change to finish your race in goal time.
And that's what it is all about!
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