of marathon running."Like most good ideas, the principles behind the pace groups were simple. We wanted to guide those new to marathons to run even splits, conserving more energy for the latter stages and helping them enjoy their race. And the best way to do
cheering you on at designated points along the course - to keep you on pace.Discover the perfect tools to help you keep pace on race day.Find out why you should join one of our Runner's World pacing groups.Subscribers can view the rest of the tips
James Barnard is Multimedia Designer at Runner's World, and blogs about running as Sir Jogalot (www.sirjogalot.com). He paced the 11-minute mile group at this year's Virgin London Marathon - the following is an excerpt from his blog.Two words sum up
refreshment stations and local transport links (useful for your support crew) too. What's more, hover over the mile markers and you'll enjoy some of our best reader tips on what to expect every step of the way. Free Pacing Groups Once again, we're inviting you
. The heart-rate monitor will also be useful on race day. With the crowd cheering and adrenaline pumping there's a big temptation to go off too fast at the start of the race – but keeping an eye on your heart rate should keep you in check. Get some group
to see how your fitness is progressing. We have suggested target half-marathon times for each pace group, but if you can comfortably go quicker, do.If you ran well within the suggested time: You clearly have the basic speed endurance. While this may
consistent, you can easily predict your expected 10-mile race pace. It should be about 12-15 seconds per mile slower than your 10K speed, provided the terrain, wind and temperature on the course are similar to conditions you encountered in your 10Ks.3. If you
1hr 40 8/10 Total 17M 3hrs 25 Week Six This Weeks TargetFor most groups, this weeks target is to run 10 miles at, or near, your target half-marathon pace. This can be at a race, though choice may be limited, or in a time trial. We haven
s top marathoners are also good 10K runners, and runners of all paces will benefit from occasional shorter races to boost their speed endurance. If, for example, you can run a 10K at seven-minute miling, then cruising through the first 10K of a marathon
your have any idea why this happens?A When you exercise hard there is increased bloodflow in the active tissues. For short exercises this affects your exercising muscle groups, but for longer bouts it travels to the large organs which are responsible
