I have not been having very good runs for the last couple of weeks. They haven't been awful, but they're definitely not good. It's really frustrating. I'm training for a half marathon and I have a goal time, (I know a few "experts" say it's not a good idea to have a goal time on your first one, but I can't help it!), that I thought was realistic and I'm now afraid I won't even be in the ballpark of.

What I want is more of those days where I just feel like...I've found my stride. My pace is steady, my breathing is even and my legs feel tired but like I could keep going. Where it doesn't feel like a chore, y'know? I feel like I only have days like that once in a blue moon and I'm worried race day won't be one of them. I'll be pretty upset if I have a bad race because it was a bad "run day".

Maybe I start too fast? Maybe I'm running at the wrong time of day? Maybe it's too hot or I'm dehydrated? I don't knoooow...

Help me, runners! How do you find that perfect pace?

You aren't trying to run all your runs at your goal pace are you? Most of your training runs should be a good bit slower.

Some days you cant find a groove. You just cant. But if it is happening more often than not, my guess is you are running way too fast most of the time. You are racing your training and wearing yourself down instead of building yourself up.

Ignore the pace. Go out and run without a watch ( or hide the watch if you MUST know later). Listen to your breath. Find the breath that gets you in the right rhythm regardless of what that pace is.

But just for reference (and if I knew your goal I could get more specific).

Your long run should be 1-2 minutes per mile slower than
your goal pace.

Most "normal" runs should be 1-1.5 minutes slower than your goal pace.

Only during tempo runs and interval work should you be faster than your goal pace and depending on how much running you do that should only be once MAYBE twice a week (if you run 5-6 days)

On the goal. I see nothing wrong with having a goal as long as the goal is realistic. There is a lot of time between now and October 17th. If you have not run a shorter race (5K or 10K) find one between now and then.

A calculator like McMillan can give you an idea of an appropriate goal as well as appropriate training paces. Note that if you are a newer runner the HM prediction is likely to be faster than reasonable.


MTA: and generally no matter how crappy my training runs have been going, race days are good days more often than not. I have only once or twice had a race where I absolutely could not pull it together.

MTA2: And if it is hot where you are, take the runs even slower. Heat is a big drain on pace. The important part is appropriate EFFORT. If you are killing yourself in the heat trying to hit some arbitrary pace, then it is the wrong effort. The right effort will return you the faster times when the weather cools off.

Thank you soooo much ennay! Your advice is greatly appreciated.

Ugh. I know I shouldn't be trying to run all my runs at race pace, but because none of them are on pace I feel myself trying to run faster. I definitely start too fast out of the gate (which I heard is like...the exact opposite of what you should do). I have to work on that. I wear a heart rate monitor but maybe some days I should just suck it up and go without it once in a while.

1-2 minutes slower? Seriously? That makes me feel so much better. I had no idea it was supposed to be so much of a difference! My goal is to finish in under two hours, which I calculate as a 9.1 minute mile. That's slightly slower than my 10k pace. I have (defintely) a 5k and (maybe) a 10k planned for September. I'm following a training program that has me going 4 days a week (and I circuit train the other two). It has two of those days with some speed work.

Out of curiosity, what would that mean for race day? Is your body just conditioned enough that you can naturally run at the faster pace (given the speed work and everything)? I mean I'm sure adrenaline plays some role in it, but it seems like such a huge difference to make up.

It's hot right now! Haha. That's why I'm glad the race is in October. The heat is suuuch a drain on pace. I feel like I'm barely moving!

Honestly, I feel waaaaay better now. Thank you again so much for all your help. I'm still pretty novice at this race running stuff.

The more experience you have as a racer the bigger the gap between training pace and racing pace you'll see. But yeah. I run long runs and easy runs at ~ 10mm and my HM PR is an 8mm. Part of the race day thing is adrenalin, part of it is just learning how to leave it all out there at the right time which just comes from experience.

So in your program the days that have no speedwork just dont worry about pace. Find whatever pace feels comfortable THAT DAY. Easy and long runs should be run at a pace that you can comfortably carry on a conversation and that you finish the run feeling that you could have done more. Work hard on hard days.

By going slower on easy days you will be in a better position to use an appropriately hard pace on the speed days. Long runs build endurance. Easy runs fill in that endurance and enhance recovery. Take a look at the chart in that link and look at your interval and tempo pace suggestions just for an idea (but adjust for heat).

Since you have a problem with going out too fast the first mile you need to practice going out easy for at least the first 10 minutes of most of your runs. Get the sprint off the line mentality changed because in a race that will only hurt you. The first half of your HM needs to feel fairly easy.

Alright. I'm definitely going to do all those things. My goal feels a lot more reasonable now. My friend knocked 11 minutes off her time on race day so I guess that makes sense.

Thank you so much for your help! I'll definitely be using all of your advice on my next run.