Want to Score a Half PR? This Is Your Perfect Pacing Guide

The half marathon is pretty much the best distance to race, which is probably why four times as many people lace up their sneakers to run one compared to clocking a full marathon, according to Running USA U.S. Race Trends Report. In a lot of ways, training for and racing 13.1 miles is a more manageable endeavor than 26.2, but it still offers a challenge to celebrate. (If you haven’t noticed, we’re big fans of the distance for many reasons.) Just because the course is shorter doesn’t mean pacing a half marathon is a piece of cake or that you should go out swinging from the start line. “The more experienced and confident the runner, the more likely they can handle the entire race at an even, aggressive pace,” says Matt Wilpers, marathoner, Ironman, and run coach and training specialist with Peloton. “But you run the risk, especially if you’re less experienced, of the ‘fly and die’—when runners go out too fast, too hard, too soon, and pay for it later.” Aside from making the mistake of sprinting at the start, runners also often kick it into high gear with too many miles left to go, says Jeff Gaudette, owner and head coach at RunnersConnect in Boston. “Pushing too early usually happens for those who feel good at halfway, push the pace, and then [still] fade too early,” he says. A better strategy, both coaches agree, is to think of your race in smaller chunks and approach each segment with a specific pacing mindset. True, 13.1 miles doesn’t neatly break up into sections of even mileage. But the half marathon is essentially four 5Ks (plus a little extra). Think of the first three quarters as a little more than 3 miles each. It’s okay if each quarter isn’t precise; think of them more as general checkpoints, spots where you should take stock of how you’re feeling and whether you need to adjust your pace. Here’s how to tackle each section. [View in Browser]( [Runner's World Logo]( [SHOP]( [RW+ EXCLUSIVE]( [SUBSCRIBE]( [Want to Score a Half PR? This Is Your Perfect Pacing Guide]( [Want to Score a Half PR? This Is Your Perfect Pacing Guide]( [Want to Score a Half PR? This Is Your Perfect Pacing Guide]( The half marathon is pretty much the best distance to race, which is probably why four times as many people lace up their sneakers to run one compared to clocking a full marathon, according to Running USA U.S. Race Trends Report. In a lot of ways, training for and racing 13.1 miles is a more manageable endeavor than 26.2, but it still offers a challenge to celebrate. (If you haven’t noticed, we’re big fans of the distance for many reasons.) Just because the course is shorter doesn’t mean pacing a half marathon is a piece of cake or that you should go out swinging from the start line. “The more experienced and confident the runner, the more likely they can handle the entire race at an even, aggressive pace,” says Matt Wilpers, marathoner, Ironman, and run coach and training specialist with Peloton. “But you run the risk, especially if you’re less experienced, of the ‘fly and die’—when runners go out too fast, too hard, too soon, and pay for it later.” Aside from making the mistake of sprinting at the start, runners also often kick it into high gear with too many miles left to go, says Jeff Gaudette, owner and head coach at RunnersConnect in Boston. “Pushing too early usually happens for those who feel good at halfway, push the pace, and then [still] fade too early,” he says. A better strategy, both coaches agree, is to think of your race in smaller chunks and approach each segment with a specific pacing mindset. True, 13.1 miles doesn’t neatly break up into sections of even mileage. But the half marathon is essentially four 5Ks (plus a little extra). Think of the first three quarters as a little more than 3 miles each. It’s okay if each quarter isn’t precise; think of them more as general checkpoints, spots where you should take stock of how you’re feeling and whether you need to adjust your pace. Here’s how to tackle each section. The half marathon is pretty much the best distance to race, which is probably why four times as many people lace up their sneakers to run one compared to clocking a full marathon, according to Running USA U.S. Race Trends Report. In a lot of ways, training for and racing 13.1 miles is a more manageable endeavor than 26.2, but it still offers a challenge to celebrate. (If you haven’t noticed, we’re big fans of the distance for many reasons.) Just because the course is shorter doesn’t mean pacing a half marathon is a piece of cake or that you should go out swinging from the start line. “The more experienced and confident the runner, the more likely they can handle the entire race at an even, aggressive pace,” says Matt Wilpers, marathoner, Ironman, and run coach and training specialist with Peloton. “But you run the risk, especially if you’re less experienced, of the ‘fly and die’—when runners go out too fast, too hard, too soon, and pay for it later.” Aside from making the mistake of sprinting at the start, runners also often kick it into high gear with too many miles left to go, says Jeff Gaudette, owner and head coach at RunnersConnect in Boston. “Pushing too early usually happens for those who feel good at halfway, push the pace, and then [still] fade too early,” he says. A better strategy, both coaches agree, is to think of your race in smaller chunks and approach each segment with a specific pacing mindset. True, 13.1 miles doesn’t neatly break up into sections of even mileage. But the half marathon is essentially four 5Ks (plus a little extra). Think of the first three quarters as a little more than 3 miles each. It’s okay if each quarter isn’t precise; think of them more as general checkpoints, spots where you should take stock of how you’re feeling and whether you need to adjust your pace. Here’s how to tackle each section. [Read More]( [Read More](   [This Controversial Training Method Is Gaining a Big Following. Is It Right for You?]( [This Controversial Training Method Is Gaining a Big Following. Is It Right for You?]( Here’s how to do it right for maximum fitness gains. [Read More](     [People With Flat Feet Can Still Run Comfortably With the Right Support]( [People With Flat Feet Can Still Run Comfortably With the Right Support]( If you have flat feet, finding the right running shoes can be tough. We can help. 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