Execute and Review a Pacing Plan
A pacing plan is successful when it distributes effort well enough to finish the intended task, not when every split is identical.
Use splits and post-run evidence to improve the next plan.
Plan the opening
Start conservatively enough that early excitement does not create an unsustainable cost. Even splits, terrain-adjusted splits, and a modest negative split can all be valid.
Use checkpoints
Review pace, effort, breathing, and heart rate at planned checkpoints instead of reacting to every momentary GPS fluctuation.
Review the whole result
Compare the planned and actual splits with conditions, late-run effort, and recovery. Use the evidence to revise current race pace or future targets.
Put it into practice
- Plan conservative opening splits.
- Use a small number of checkpoints.
- Review actual splits with effort, conditions, and recovery.
The plan produces a controlled finish and useful evidence for the next target.
A negative split can be useful, but it is not mandatory or always possible on every course.