Pacing Your First Race

Everyone starts too fast

Race-day nerves, fresh legs and a crowd all push you to set off quicker than you should. It feels easy for the first few minutes — and then, at the halfway point, it suddenly isn't. Going out too fast is the most common race mistake there is.

Even pace is fastest

For most races, the fastest way to the finish is to run close to an even pace the whole way — or to run the second half slightly quicker than the first (a 'negative split'). Every second you bank early tends to cost you more later.

Choose a realistic goal

Base your goal on your training, not your hopes. A recent 5K time or a race prediction from your training is a good guide. If you're unsure, pick the more cautious pace — finishing strong feels far better than hanging on.

A simple race plan

First part: hold back. Run at your goal pace or a touch slower, even if it feels too easy. Middle: settle in and stay relaxed — focus on your breathing and form. Last part: if you feel good, this is when to push.

For a marathon, that first part is the first half. For a 5K, it's the first kilometre.

Use the course, not just your watch

GPS can drift, especially among tall buildings or trees, so the distance markers on the course are usually more accurate. Use effort on hills: it's fine to slow down going up and let the downhill bring you back.

General guidance, not medical advice. If something hurts or you have a health condition, speak to a doctor or physiotherapist.