This is an outline from Coach Michelle’s Weekly Facebook Live. View the full video on the Performance High Facebook Page or by clicking here.

Pacing – Key to Success

• Dedication to this principle is critical
• Records are set using…
  • Consistent pacing
  • Negative Splits
• Eliud Kipchoge’s epic marathon (1hr 57min 58sec) was incredibly well paced
  • Every km (but the last) was between 2mins 48s and 2mins 52s

Benefits in Training

• Improved fitness results from solid pacing like Neg Split
  • Allows body to warm up so that you CAN run faster
  • Primes Aerobic E system (accumulation of Lactic Acid shuts down Aerobic System development)
  • Reduces injury risk due to fatigue, overtraining (too much too hard)
• Creates a better mind
  • Improves ability to race “your own race”
  • Improves confidence in your abilities
  • Eliminates question of “How will I do?”
  • Train like you’ll race
• Develops multiple paces
  • Most athletes:  Train at 1 speed = Have only 1 speed
  • Work to have…
    • EASY pace for recovery
    • Negative split using varying speeds during key workouts
  • Great way to add in speed w/o significantly increasing recovery needs

Practical Applications

• Break distance/volume into 1/4’s 
  • 1^st 1/4 @SLOW including drills
  • 2^nd 1/4 @Easy
  • 3^rd 1/4 @Moderate
  • 4^th 1/4 @Whatever ya got left!!
• Finish FAST!
  • Pace 90% at consistent, EASY pace
  • Finish final 10% at FAST

Enjoyed Pacing Your Way to Success? You might also like: “Swimming Slow to Swim Faster”