Hitting the Splits: Running with Pace Goals
Running is generally very time focused. We pretty much time all of our runs and workouts are always on the clock. Hitting specific splits or paces can give us a lot of confidence as runners. Alternatively, if we don’t hit the splits it can be discouraging and frustrating.
But I think what’s even more important than hitting the splits is how it feels to hit the splits.
Here are some things to consider when running workouts with goal paces or splits:
Bad Programming
Sometimes the pace goals are simply not appropriate. This happens most commonly with cookie cutter training plans, but it’s also a reality with custom training plans and with coaches. I work really hard to learn what is best for the athletes I coach, but this takes time and sometimes I miss the mark. This is why I always assign goal effort along with the paces. I also rarely assign precise paces but rather ranges. The athlete can adjust if the pace feels too easy or hard.
More commonly, workouts aren’t appropriate with pre-designed online training plans. That’s because runners choose their goal time for a race (often the goal is too optimistic) and pick a plan to get them there. But we can’t run workouts today for the fitness we want to have in the future. We have to run workouts that fit our current ability, and build one day at a time.
Don’t Reach
“Reaching” is a term used for when a runner is simply putting out too much effort to hit a goal pace. Even if you can hit the pace doesn’t mean you should.
Remember, paces can feel quick and challenging while still feeling good and relaxed. Reaching means you’re not feeling controlled. Reaching is not relaxed running and it doesn’t feel good. It feels like you can’t find a rhythm.
Splits should be part of the goal but never the entire goal for a workout. Don’t lose sight of how hard you’re working because you’re too focused on the numbers. Adjust the splits, both slower and faster to meet the desired level of effort of the workout. If you don’t know the appropriate effort (if your training plan doesn’t indicate goal effort) remember that workouts should generally not take you to your limit. Occasionally, like maybe once a month or less, workouts could be max effort. If you find yourself reaching to hit splits, maxing yourself out or perhaps blowing up in the workouts and not completing the workouts, the goal paces are not appropriate for you.
An Off Day
Sometimes the workout paces actually are appropriate but for whatever reason the athlete is having a bad day (or the weather is awful). This is another reason why I assign effort along with pace. If the effort is way too high, the pace goals should be adjusted.
Same Paces, Done Differently
It’s much better to have a workout where you hit the splits feeling controlled and strong at the end than where you hit the splits and had to spend everything to make it happen.
It’s also much better to start a workout slower than the goal pace is and finish on pace, than it is to start on pace, and finish slower than your goal pace. It’s possible that you average the same overall pace in both scenarios, but how you felt running and how it happened (finishing faster versus finishing slower) is a big factor.
The runner who is able to consistently hit paces while feeling in control and finishing strong has a much better chance of achieving their goals in the race than the runner who consistently is maxing out to hit the splits.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.