Looking for any tips to maintain a pace throughout my run. Looking at my Garmin stats I can see that I start off OK (not too fast) but over the duration of the run (say 5k) may pace slows... there's a steady slowing of pace from start to finish. When I am finishing my run, I don't feel like I'm running any slower, but I could in fact be running an extra minute per K.
I do have a Garmin, so I presume I could keep an eye on my pace but I don't really want to keep looking at my Garmin every few minutes.
Should I try a metronome... perhaps I can work out my cadence at the start with a steady pace and then try to keep my run at that cadence.
Or perhaps I am just going off too fast and my legs are getting lazy after 30/40 mins??
Any tips would be welcomed
Written by
AndyD
Graduate
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I have tried this... but didn't want to keep looking at my Garmin.... perhaps I could try this again and stop listening to music and work out what the "beeps" mean (ahead or behind pace).
I run without music and keep an eye on the pace smoothly enough. I have the total time and current pace as my first page of data display so I don't have to know how far to go or distance run etc, which is always a bit off-putting. Give it a go!
I don't look at the watch "all" the time but normally every 4/5 minutes to make sure I'm on the number. Seems to be ok - did three intervals at 12.01, 12.03 and 12.06 on Monday!
That sounds like an idea as I do have the tech to monitor pace and I can change my display. Your "equal" intervals look great... just the sort of thing I'm hoping to achieve. Think the next time I go out I will focus on this and perhaps take note (and do something about it) every 0.5k or 4/5 mins as you suggest.
You could try asking Frocky or MissW: they both have incredibly smooth pacing. The metronome is a great idea, alternatively why not finish your run with some faster music and see if that helps. (I'm guessing you're not finishing each session by running up a massive hill, Lol)
Sorry - but I keep my pace by using my Garmin. I set it to the screen that shows time, distance and pace before I start and then just flick my wrist up to glance at it once every 30 seconds or so. I then try and adjust my pace accordingly. It usually works for me.
The only time I've gone badly wrong was once when I was aiming for a 5:30 pace. I glanced down and misread 4:55 as 5:55 which meant I sped up instead of easing off and I completed the rest of the run at a 4:30 pace by mistake. I was totally bushed by the finish, but did set a pb...
The other way of speeding the second half of your run up is to reach the half way turn round point of your pre-work run and suddenly remember that you'd agreed to go in early that day. Don't ask how I know this.
Think I will try that as well... think I need a "test" run just to try out various things and perhaps learn how to run! What sort of metronome rate are you going at?? I know that we are supposed to set a high rate, but I cant cope with it too fast.
Someone some time ago posted a link to download mp3 metronome files - try a search on this site and it may still be there. I did try it but it drove me mental after 30 seconds of tic -tac- tic-tac....
You could try using lap alerts on your Garmin. For example, my FR220 is set to display average pace on data screen 1 but also beeps/vibrates every kilometre, briefly displaying the pace for that last kilometre. So, if I'm running for speed I take a quick glance every kilometre to make sure I'm on track, otherwise I might look at my overall average pace every now and again. I don't have the beast in front of me but I think it's straightforward enough to configure. The learning centre will have it covered, I'm sure: www8.garmin.com/learningcen...
Yes, ATM I have it set for about 7.30 per Km, I'm nowhere near that yet, at least for long runs, but it's great to see the pace coming down. Not so may weeks ago I was delighted when I had to change it from 8.3o. When I graduated I was about 10.45, so there's progress! Slow, but progress!
It's a right smug voice though "you are behind your target pace by xx seconds" I get some weird looks when I'm shouting "Shut up!"
You must have some idea how long it takes you to run one KM, just set it a little below that..
You'll find it from the "Start" page, you know, where you press "Go running"... click Workout, then it's at the top right..,. stupid place to put it if you ask me...
If I were you I'd set it for, say, 7.30 or 7.40, you can always set it higher if that's too low. I've found it the biggest help good luck x
There are plenty of free podcasts out there with a fixed BPM. I've tried a couple from Motion Traxx and found them really useful. I'd rather have a regular beat from some music than use a metronome.
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W7R2 update
3 new PBs - :O)
Fantastic 5K tonight
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