Help! Pacing at parkrun

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Oct 2015
5:53pm, 5 Oct 2015
25053 posts
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HappyG(rrr)
Target time / 3.2 miles (for safety) and have Current Pace (Pace) and Lap Pace (mile or km, doesn't matter which as long as you know the number) displaying. Lap Pace is an average so tells you if you need to go a bit quicker or slower. Current Pace is err, current pace, but fluctuates all over the shop, but it should tell you if you are a bit above or a bit below target.

e.g. 28 min target / 3.2 miles = 8:45 pace.
Start, and ignore it for a good minute or so, to let current pace settle down. Everyone will have hared off too fast anyway, good chance to slow down!
run In the first mile, look at watch and it shows Lap Pace 9:05, Current Pace 9:15. Need to hurry up a bit.
run Later in first mile, watch shows Lap Pace down to 8:50, Current Pace 8:40. That's just about right, but keep pushing a bit.
run Second mile, it's showing Lap Pace 8:39, current pace 8:45, that's great.
run Now it's showing 8:32 and current pace 8:25, whoa there, slow up a bit.
run 3rd lap, you're on 8:42 with current pace 8:55, just about right, but don't slow up too much.
run just 500m to go now, 8:48, with current pace 8:45, push on a bit and go to the end shouting lots of encouragement to all around you.

Finish with splits of

00:08:35 - 1 mile
00:08:38 - 1 mile
00:08:42 - 1 mile
00:01:44 - 0.2

For a total time of 0:27:39 and tea and biscuits all round cayke :-) G
Oct 2015
5:54pm, 5 Oct 2015
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LindsD
:)
Oct 2015
10:18pm, 5 Oct 2015
1392 posts
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mole_thing
Well done Spleen. Challenging course to pace on.
Jan 2016
9:15pm, 25 Jan 2016
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Gooner
Helpful thread, has eased a few fears for my first pacing on Saturday :)

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About This Thread

Maintained by LindsD
I've volunteered to pace at parkrun on Sat - it's my first time. I thought I was quite good at run...

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