[hlnx1]

In shorter races, it is tempting to start fast and hope to hold on. Most of the time, a more even pace works better.

• Fairly even or slightly negative pacing is associated with good performances in many distance races
• Starting too fast leads to early fatigue and often a much slower second half
• For a 5K, the first kilometre is often only slightly faster than average pace
• For a 10K, patience in the first half usually pays off

Related: the central governor theory of fatigue and heart rate zones.

How do you pace your 5K or 10K, and what happens when you start too fast?

[hlnx1]

A simple approach: run the first kilometre at goal pace or a few seconds slower, check how you feel at halfway, and only push in the last third. It feels conservative early on, but it often leads to faster finishes.

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