[hlnx1]

On a hilly course, holding the same pace everywhere means working much harder on the climbs. Thinking in effort rather than pace usually works better.

• Running uphill at flat-road pace raises heart rate and lactate quickly
• Easing off slightly on the climbs and using the descents can save energy
• Heart rate and perceived effort are useful guides on hilly courses
• Studying the course profile beforehand helps plan where to push

Related: heart rate zones.

How do you pace hilly races?

[hlnx1]

A practical tip: on long climbs, aim for an effort similar to your flat race effort, even if pace drops noticeably. Then let gravity help on the descent without braking too much.

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