Fitness
Race Day Pacing
Race day pacing is a disciplined start-to-finish effort plan based on fitness and conditions. Controlled early miles and even or negative splits reduce bonking risk.
Race day pacing is the plan for how hard to start and finish—using recent fitness, course profile, and weather, not adrenaline. Even or negative splits protect glycogen in marathons and halfs.
Set watch alerts for early miles to prevent ego starts.
Common questions
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Should you go out fast and hang on?
For most amateurs, controlled early pacing—even a slight negative split—beats aggressive starts that invite bonking. Use watch alerts and course landmarks, not adrenaline, for the first mile.
Related terms
Put Race Day Pacing into practice
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