Introducing Part 3 of our Race Pacing series: "Mastering Race Pacing: The Even Split." This strategy is like the Holy Grail of pacing, a challenging yet rewarding approach. Imagine running a race where both halves are perfectly balanced in time.

In Part 1, we discussed the perils of the Positive Split, while Part 2 unveiled the secrets of the Negative Split. Now, it's time to explore the Even Split, a strategy that offers a unique set of benefits.

Some people pace evenly without realising till after the race or without realising at all but to truly achieve our fastest time on the day, we need to even split. This is because it limits physical stress on the body while maximising resources for our overall speed. 

The effort required to maintain your target speed will gradually increase throughout the race and peak right at the end when you’ll have the crowd cheering you on and your target race time clearly in sight. 

The Even Split Experience

Get it right and the first half will be fun but focussed. To achieve your true potential on the day you won’t sacrifice the energy to respond to crowd support. Every ounce of energy will be dedicated to keeping yourself at the target speed. 

Imagine running a 10K, aiming for a target time of 60 minutes. Your goal is to maintain an average speed of 10 kilometres per hour (6 minutes per kilometre).

You may allow yourself to run slightly faster than 10.0kph in the first 1-2 kilometres but will quickly return your average to 10.0kph by the 5k mark. 

There could be hills, wind or terrain which takes you faster or slower than 10.0kph but if 10kph is the average speed you need to hit to achieve your target time then you’ll do whatever it takes to get your overall average speed back to 10.0kph. 

As you get further into the race you will start to feel stress. If it’s flat without wind then your heart rate will build gradually and only peak in the final kilometre of the race. 

You won’t have much left for a sprint finish but you’ll have achieved the time you wanted and spent everything you have to offer. 

How to Achieve an Even Split in Running

The more you practise running with an even split the more naturally it will come on race day. Instead of just tracking your runs with GPS, make sure your device updates you regularly on what average speed you’ve run at so far. 

On a watch you need to find out how to change the data screens so the one you’ll look at tells you Average Speed or Average Pace. Whatever this number stops at represents your actual average training speed on the day.

Most of us naturally start faster than the speed we’ve targeted due to excitement and abundant energy levels. 

You need to bring that speed down to your target as soon as you can. “Banking” a few seconds or 0.1-0.2kph above or below your target is not a bad idea but the longer you hold this excess of average speed the sooner you’re going to fatigue. 

Your body will perform better if you keep the intensity lower for longer than if you keep it even just a few beats per minute faster. 

“Every second spent at a faster speed than your target will cost you when it counts most.“

Running Down Hills or With a Wind 

Declines and tailwinds can make it practically impossible to stay at your target speed but you should resist the urge to allow them to take you much faster than your target. These environmental boosts do provide respite for your lungs but running faster will take a toll on your legs which are now having to absorb higher forces than if you kept to your target speed. 

If your route loops back to a start/finish line then you will need a lot of energy to take on the uphill sections or head wind. 

Running up Hills or into a Wind

Trying to maintain target speed while running up hills or into a head wind will increase stress on the body and potentially lead to fatigue which cannot be accounted for later in the run. 

If you’ve accounted for these conditions when deciding on your target speed then you should allow your average speed to sit below target and prioritise your posture and breathing rhythm. The more efficiently you can run through this challenging section the less time you’ll have to run above target speed when the conditions switch to your favour. 

Falling Behind Target Speed

If you notice your average speed is below target and you’re working hard just to sustain pace then you’ve probably bitten off more than you can chew. 

The sooner you change your target speed the less of a positive split you’re going to end up with. 

If you battle to catch up with your target speed with too much distance left in the run then you’re going to crash (be forced to walk) or suffer a lot of stress and frustration. 

Falling behind target speed is very common and if it happens on race day then you’re unlikely to finish satisfied with your race experience. 

This is why choosing the right Race Pace is so critical for your relationship with running races.

Summary

"The Even Split" is the third instalment in our Race Pacing series, focusing on the strategy of maintaining a consistent pace throughout a race. This approach minimises physical stress on the body and maximises your potential for achieving your target time. 

By practising running with an even split, you can develop the discipline to keep your pace on race day. While factors like hills, wind, and terrain may temporarily disrupt your speed, resisting the urge to go too fast during declines and tailwinds is essential. Conversely, running uphill or into a headwind may necessitate temporarily slowing down to conserve energy. Falling behind your target speed can lead to a less satisfying race experience, emphasising the importance of choosing the right race pace. 

Mastering the even split can lead to a rewarding and efficient racing experience, where every ounce of energy is dedicated to maintaining your desired pace and achieving your goals.