CHANGE YOUR PACE
You’re not expecting a PB in this experimental race, so you can afford to be adventurous with your pacing. For 5Ks and 10Ks, start at a pace that feels aggressive and try to hang on. ‘ Who knows, you may have been playing it safe all these years,’ says Goldthorp. The worst that can happen is that you’ll build mental toughness as you fight through fatigue. For half and full marathons – especially if you weren’t happy with your training – spend at least the first half of the race at a pace that feels super- comfortable and then make a decision. If you feel good, you can pick it up a little.
HOW TO TRY IT
Go out one to two per cent faster than usual during shorter races, such as 10Ks. ( That’s five to 10 seconds per mile if you typically race at an 8:00min/mile pace, says Goldthorp.) If you’re speeding up during the second part of a half or full marathon, turn it into a game. Pick off at least a few runners every mile or alternate running hard, medium and easy every three to five minutes for as long as you can.