Five Steps to Nailing Your Best Half Marathon Pace

Achieving your best half marathon performance hinges on effective pacing. Greg McMillan, a renowned running coach, outlines a comprehensive five-step strategy to help runners determine and fine-tune their optimal race pace.

Step 1: Estimate Your Goal Pace

Accurately predicting your half marathon pace is crucial. McMillan suggests several methods:

Double your 10K time and add 10–15 minutes: This traditional approach provides a reasonable estimate. For instance, a 45-minute 10K runner might aim for a 1:40–1:45 half marathon.
Add 15–30 seconds per mile to your 10K pace: If your 10K pace is 8:00 per mile, your half marathon pace would be approximately 8:15–8:30 per mile.
Subtract 15–30 seconds per mile from your marathon pace: This method adjusts your marathon pace to predict a suitable half marathon pace.

For more precise calculations, McMillan offers an online pace calculator that uses recent race performances to predict your half marathon time and pace.

Step 2: Incorporate Goal Pace Workouts

Practicing your target pace during training helps your body adapt and builds confidence. McMillan recommends the following workouts:

Workout #1: 2–3 sets of 3 miles at goal pace, with 2–3 minutes of recovery jogging between sets.McMillan Running
Workout #2: 2 sets of 4 miles at goal pace, with 2–3 minutes of recovery jogging between sets.
Workout #3: A continuous 6–8 mile run at goal pace.

These workouts should be scheduled progressively closer to race day, allowing you to assess and adjust your pacing strategy as needed.

Step 3: Address Personal Weaknesses

Identify and work on specific areas that may hinder your performance:

Leg Durability: Ensure your legs can handle the race distance through consistent training and strength exercises.
Lactate Threshold: Improve your ability to sustain faster paces by incorporating tempo runs and threshold workouts.
Nutrition and Fueling: Develop a fueling strategy to maintain energy levels, especially if your race exceeds 90 minutes.

Step 4: Prepare for Race-Day Challenges

Mental and physical preparation is key:

Mental Toughness: Practice maintaining focus and pushing through discomfort during training runs.
Pacing Strategy: Aim for even splits or a slight negative split, where the second half of the race is run faster than the first.
Course Familiarity: Study the race course to anticipate and plan for hills, turns, and other features.

Step 5: Trust Your Inner Coach

Listen to your body and adjust as necessary:

Self-Assessment: Regularly evaluate how you feel during training runs and be willing to modify your pace goals accordingly.
Confidence Building: Use successful workouts to build confidence in your pacing strategy.
Flexibility: Be prepared to adapt your plan on race day based on weather conditions, terrain, and how you feel.