HOW TO PACE A RUNNING EVENT
If you’re running a marathon, it’s vital that you predict your marathon race pace in advance. Then you can formulate a realistic pacing strategy that will maximise your chances of success.
It is no coincidence that the vast majority of marathon runners complete the second half of their race significantly slower than the first. This is often because they set themselves unrealistic pace expectations, based on a combination of past performances and blind hope. Over such a long event, any misjudgments in pace can have big repercussions later on in your race. Predicting your marathon race pace accurately has several benefits:
☑️Faster race times
☑️Quicker post-race recovery time
☑️Increased morale (as you overtake others)
☑️Greater satisfaction during and after the race
There are various ways to estimate your marathon finish time and race-pace, including online calculators based on your result from a previous race. These predictions often use the Riegel Formula – a basic formula published by Pete Riegel in 1977 that can be used for all distances, from 5km to marathon.
The Riegel Formula: T2 = T1 x (D2/D1)1.06
D1 = the distance you’ve already run
T1 = the time it took you
D2 = the distance you’re about to run
T2 = the predicted time.
The Riegel Formula is a useful predictor, particularly for shorter races, but less accurate for long races such as marathons. For example, a 1:45 half marathon would give you a predicted time of 3:38 for a marathon. That’s doubling your distance and adding only eight more minutes. For most runners, that’s unrealistic.
There is a better method. The creator the Ian Williams Method, studied a database of 30,000 marathon and 57,000 half marathon performances to improve the Riegel Formula. His research highlighted a discrepancy between men’s and women’s marathon results, showing that women run at a slightly higher percentage of their half marathon race-pace during a full marathon. Which means that this marathon predictor is gender-specific, as well as being based on a large number of race performances.
BFunctional Application: BF Athletes are provided with a pacing strategy for all running events, based on the Riegel Formula for all distances up to half marathon and the Ian Williams Method for marathon distances and above. #WisdomWednesday