Race Day Strategy Guide
Pacing: Even or Negative?
Research consistently shows that negative split pacing (running the second half slightly faster than the first) produces better finishing times and lower perceived effort for most runners. A 1–3% negative split is ideal. Going out too fast in the first 5K is the most common mistake in marathon and half marathon racing.
Hydration During Racing
For races over 60 minutes, aim for 6–8ml/kg/hour of fluid. For a 70 kg runner that's about 420–560ml per hour, or roughly one cup (150ml) every 15–20 minutes. Don't rely on thirst alone — it lags behind actual dehydration during intense effort in warm conditions.
Fuelling with Gels
Carbohydrate stores (glycogen) last roughly 90 minutes of racing at marathon effort. For any race longer than 75 minutes, take your first gel around 45 minutes in to stay ahead of depletion. Use gels you've tested in training — GI issues on race day are a preventable disaster.