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The art of pacing has, sadly, become a lost art.

Gone are the times of heading out the door, running a 30 minute out-and-back and calling it four miles.

No more coming home and trying to explain to your wife how you ran a distorted cloverleaf through the subdivision.

Now you can upload your data and show her! Figuring out how to pace yourself running is no longer needed

What made running so simple, so pure of a sport, perceived effort versus the clock is just as much an afterthought as what life was like before cell phones.

Working with runners on a daily basis for almost a decade now, I have noticed a growing population of runners solely depending on GPS watches to keep a constant pace while running.

Rarely do I see workout feedback explaining how they felt going into a workout, how they felt as the workout progressed or how they felt post workout.

Feedback is wrapped up in hitting target paces, heart rate averages, and elevation gain.

Completing a workout is no more about how you feel inside, what we refer to as internal cues. Rather we focus so much on external feedback from data and devices that are readily at our fingertips.

How does this type of reliance affect our ability to gauge and adjust our pace as we move through our marathon training schedule?

I like to compare the dependence on GPS data to our vision.

If you want to experiment, stand on one foot, hands out to keep balance. Next, put hands by your sides and don’t allow them to move. Not a huge difference in the ability to keep balance.

Now, with arms remaining at your side, close your eyes.

How long were you able to remain on one foot?

Notice how much more dependent we are on our visual feedback than our proprioceptive feedback?

Same is true for most runners when you take away their GPS watch. Their ability to pace goes out the door because they can’t feel or decode what their internal cues are giving them.

So how do we regain that sense and sharpen it in training and carry it over to race day?

Pace Yourself Better In Training

Learn to pace by listening to your body.

You can’t become better at pacing until you know what you’re looking for.

Coach Jeff says, “The ability to properly adjust your effort as an experienced runner is critical when you’re pushing for that last one percent improvement to break through the plateau.”

It’s great to have that data that a GPS gives you but it should be in support of what your body is telling you.

You might be wondering:

What internal cues do I need to look for to learn how to pace myself better?

Perceived effort

On a scale of 1-10 how are you feeling.

Make notes of your effort level during different workouts in your training log. Over time you’ll begin to look back and see similarities.

Thresholds are consistently around 7-8. Easy runs are 4-6.

Learning to see a workout and automatically knowing the effort it will need before going into the workout is a huge advantage.

Breathing rate

Think about your breathing rate while running at different effort levels.

Typically the faster you run the more your breathing rate picks up. Very similar to the effort scale.

Think and feel how many steps you’re taking while you’re breathing in, while you’re breathing out.

Are you doing a workout that asks to switch paces drastically? How does your breathing change when the paces change? How does your breathing rate gradually pickup over the course of a tempo run?

Foot strike rhythm

Counting strides per minute is good for a number of reasons but it’s especially helpful with gauging different paces.

As we increase in speed, most of us increase in steps per minute as well. Sometimes faster paces or harder efforts means we can tell a difference in the sound our foot is making with the ground.

Both are great tools to learn and use as workouts progress, we fatigue, and when to adjust or gauge pace within a run or race.Learn to pace from workouts

Why not let the RunnersConnect customized coaching schedules do the hard work for you. We will give you a variety of paces within the training cycle to practice this with. In any given week you could run workouts that culminate in your running extended periods of time at 5-6 different paces.

One of my favorite workouts to learn how to connect a pace with an effort level is the cutdown run.

In a cutdown, or progression run, the goal is to get quicker as the run progresses. Typically you’re “going through the gears” hitting several different pace ranges that you commonly train or race at.

This type of a run forces you to focus on your ability to dial in a pace based on effort multiple times throughout the workout.

Cutdown’s are just one example, but any type of workout that asks you to vary pace often throughout a run is makes for a great opportunity to learn how to gauge pace and adjust effort accordingly.

Pace Yourself Better While Racing

Matt Fitzgerald has written, “The goal in racing is to cover the distance between the start and finish lines as quickly as possible given one’s talent and conditioning levels. To achieve this goal, a runner must have a solid sense of the fastest pace he or she can sustain through the full race distance and the ability to make appropriate adjustments to pace along the way based on how he or she feels.”

How to find your goal pace from your training

All too often we set time goals based on expectations, comparisons, or qualifiers.

Many times I’ve seen 5:00 marathoners setting a goal to BQ at 3:45 in 6 months.

Although a BQ is achievable with a long-term, consistent, training it more than likely is not achievable within half a year. We need to learn to dial in a realistic goal race pace based on recent training results.

When an athletes comes to me we do sit down and talk about goal setting. We line up a timeline of racing goals which are mostly based around time.

We revisit original goal and compare it to how training has progressed over the course of the previous few months. Then formulate a goal pace to target in the final 6-8 weeks of training leading up to race day.

When we begin to taper, typically anywhere from 7 days to 3 weeks depending on athletes, we reevaluate our goal time based solely on the previous 6-8 weeks not the time we originally set 5 months prior.

This is the best formula I’ve found to setup a realistic goal time and allows us to plan for the race.

Creating A Race Plan

Now that you have a pretty good idea of how to assess a goal pace for a race, the second step would be putting together a race plan.

You wouldn’t go into a workout consisting of mile repeats without a goal time range to hit nor should you toe the line of a race without a detailed race plan.

Now that you are equipped with a goal race pace based on past training outcome you also need to take these things into consideration:

Race course elevation gain and loss

You very well could be in sub 4-hour shape with many weeks of training that prove that fitness level but if the course profile has a lot of elevation gain or loss than you need to adjust race pace based on those circumstances.

A 3:55 marathon on a course with 3,000 feet of elevation gain over 26.2 miles takes a lot more fitness than a 3:55 at Berlin, or a relatively flat course.

Study the course map, break the race down into smaller sections to enable better focus, and adjust plan accordingly to ensure the fastest 26.2 miles.

Race day weather conditions

Take the same 3:55 example. Optimal marathon temperatures for most runners are in the 50’s, although research has found that every runner has an optimal race temperature.. A 3:55 will feel a lot easier at 55 degrees compared to 75 degrees.

The rule of thumb is for every 5 degrees over 60 you can estimate 1-3 minutes added to your marathon time. With that being said, weather is a major factor is setting up a race plan that you can execute with success.

Allow some flexibility on race day

Staying with the 3:55 example that is 8:58 per mile. As mentioned before, each mile is different therefore each mile in the marathon shouldn’t be 8:58 on the dot.

Trying to do so means constantly putting in mini surges, which is not ideal for any runner in a marathon.

This is a great example of learning to pace based on effort.

Following this guide will leave you with a race plan based on your recent training results, course profile and weather conditions, and you have a very specific idea of how to attack race day.

Now for the toughest part:

Your final step is putting it all together and executing accordingly without being influenced by hundreds of other runners. The number one mistake I continue to see in marathon racing is going out too hard in the first 6 miles.

The first 10k sets up the last 10k, good or bad. You have planned your work now it’s time to work the plan.

A sound race plan is only half the equation. The other half starts in training and unlocking the keys to better gauge and adjust pace based on what your body is telling you.

Next time out on an easy run spend time gauging effort by clicking off miles without looking at your watch but rather feeling, thinking, and listening to what your body is saying.

Before you glance at your GPS to confirm a mile split take a guess at what pace you are running and use your watch as a secondary means of feedback and confirmation.

Over time this still of knowing pace based on sensory data within will becomes fine-tuned and ultimately a better race predictor than what your watch is telling you.

Ethiopia delivered a remarkable double victory at the 2026 Bank of China Hong Kong-Zhuhai-Macao Bridge Half Marathon on Sunday, November 15, with Wede Kefale and Addisu Gobena emerging victorious in the women's and men's races respectively.

Staged along the spectacular Hong Kong-Zhuhai-Macao Bridge, the event brought together some of the finest distance runners from Ethiopia, Kenya, South Africa and other nations for a fiercely contested 21.097-kilometre challenge across one of the world's most recognisable sea-crossing structures.

The competition produced impressive performances, with Ethiopia showcasing its depth in distance running while Kenyan athletes also secured several places among the leading finishers.

In the women's contest, Kefale produced a composed and determined performance to secure the biggest prize of the day. She crossed the finish line in 1:09:01, holding off a strong challenge from South Africa's Glenrose Xaba, who finished second in 1:09:09. Ethiopia's Fantu Worku completed the podium in 1:09:14, making it an exceptionally close battle among the leading three women, who were separated by just 13 seconds.

The Ethiopian victory was particularly impressive given the quality of the field. Xaba, one of South Africa's leading distance runners, pushed hard throughout the contest but ultimately had to settle for second, while Worku demonstrated Ethiopia's remarkable strength by securing another podium position.

Kefale's victory was supported by an impressive Ethiopian presence throughout the top 10. Baraky Redae finished fourth in 1:09:51, followed by compatriot Asmarech Anley in fifth with 1:10:21. Kenya's Miriam Chebet was sixth in 1:11:05, ahead of Morocco's Fatima Ezzahra Birdaha, who clocked 1:11:23. Kazakhstan's Daisy Jepkemei placed eighth in 1:11:42, while Ethiopia's Zewudie Wudu finished ninth in 1:12:08. Kenya's Priscah Jepleting Cherono completed the top 10 in 1:12:29.

The men's race provided another memorable moment for Ethiopia as 22-year-old Addisu Gobena claimed the overall victory, He clocked 1:01:33 to finish ahead of compatriot Aliyi Kasim, who secured second place in 1:02:29.

Kenya's Alex Lenalepisho delivered a strong performance to take third in 1:02:47, preventing a complete Ethiopian sweep of the men's podium. Morocco's Othmane El Goumri finished fourth in 1:03:07, while Kenya's Abel Kiplimo followed in fifth with 1:03:33

Kenyan representation remained particularly strong throughout the men's top 10. Ezra Kipketer Tanui finished sixth in 1:05:32, followed by Ethiopia's Tafere Adisu in seventh with 1:05:35. Kenya's Meshack Kipchirchir placed eighth in 1:06:01, Benard Kipkorir was ninth in 1:06:15, and compatriot Sena Ledama completed the top 10 in 1:06:21.

Gobena's triumph adds another impressive achievement to Ethiopia's growing presence on the international road-running circuit, while the performances of Kasim and Lenalepisho underlined the competitive depth of the men's field.

The 2026 edition was also significant for the event itself, having earned World Athletics Platinum Label status, placing it among the highest-rated road-running competitions internationally. The bridge provided a spectacular setting for the contest, bringing together elite athletes from different countries for a memorable day of long-distance racing. 

Beyond the podium, the results highlighted the international character of the competition, with athletes from Ethiopia, Kenya, South Africa, Morocco and Kazakhstan featuring prominently in the leading positions.

Ethiopia therefore left Hong Kong with both overall titles, while Kenya had plenty of reasons to take encouragement from its strong representation across both races.

For the organisers, the successful staging of this Platinum Label competition represents another important milestone in the development of road running in Hong Kong. For the athletes, it was an opportunity to test themselves against international opposition on a distinctive course that offered a memorable backdrop to the racing.

American sprint sensation Noah Lyles could be preparing to chase one of the most extraordinary achievements in athletics history after dropping a tantalising hint about his ambitions for the 2027 World Athletics Championships in Beijing, China.

The four-time world 200m champion has sparked excitement among athletics fans after sharing a cryptic message on social media reading “4x ? 2027”, raising speculation that he could be targeting an unprecedented four gold medals when the global championships return to the iconic Bird’s Nest Stadium.

Although Lyles has yet to confirm exactly which events he intends to contest, the possibility of a four-event campaign has become particularly intriguing following World Athletics’ announcement that the mixed 4x100m relay will make its World Championships debut in Beijing.

Such an opportunity could open the door for the American superstar to compete for gold in the men's 100m, 200m, men's 4x100m relay and the newly introduced mixed 4x100m relay.

For Lyles, Beijing could represent much more than another opportunity to add to his impressive collection of championship medals. It could be the stage where he attempts to establish himself as the most successful male athlete in World Athletics Championships history.

The 100m would undoubtedly be one of his biggest attractions. Having claimed the world title in Budapest in 2023 before completing his remarkable rise to Olympic glory at the Paris 2024 Games, Lyles knows exactly what it takes to rule the world's premier sprinting stage. However, he will be eager to reclaim the global crown after settling for bronze behind compatriots in the 2025 World Championships in Tokyo.

The 200m, meanwhile, remains his strongest territory. Lyles has established an extraordinary legacy over the half-lap distance, winning four consecutive World Championships titles in 2019, 2022, 2023 and 2025. In Tokyo, he matched Usain Bolt's remarkable achievement of four successive world 200m crowns, further strengthening his reputation as one of the greatest performers the event has ever witnessed.

His ambitions would also extend to the relays, where he has repeatedly demonstrated his value to Team USA. Lyles has already collected four World Championships gold medals in the men's 4x100m relay, including victories in 2019, 2022, 2023 and 2025. Another successful campaign in Beijing would provide an opportunity to add to that impressive record.

The introduction of the mixed 4x100m relay could make the challenge even more fascinating. With the event officially scheduled to make its World Championships debut in Beijing, the competition will offer another opportunity for the world's leading sprinters to showcase their speed on the global stage.

Beyond the possibility of four gold medals, however, there is an even bigger historical prize waiting for Lyles.

The American currently boasts eight World Athletics Championships gold medals. Winning four more in Beijing would take his career tally to 12, moving him beyond Jamaican sprint legend Usain Bolt, whose 11 world titles remain the benchmark for male athletes in the competition's history.

That would be a remarkable achievement for an athlete who has never hidden his admiration for Bolt and his desire to reach the heights established by the Jamaican legend.

Interestingly, the Bird's Nest Stadium carries its own special place in sprinting history. It was at the same venue during the 2008 Beijing Olympic Games that Bolt announced himself to the world with his breathtaking performances in the 100m, 200m and 4x100m relay. Nearly two decades later, the iconic stadium could provide the setting for another extraordinary chapter in sprinting history.

For Lyles, the challenge will be enormous. Successfully navigating four demanding events, managing the competition schedule and delivering at the highest level across individual and relay races would require exceptional preparation, consistency and teamwork.

Nothing has yet been confirmed regarding his participation in all four disciplines, but his intriguing message has certainly given athletics followers something exciting to anticipate.

Could Beijing 2027 become the championship where Noah Lyles transforms an ambitious dream into an unforgettable reality?

Four events, four potential gold medals and the possibility of surpassing one of the greatest sprinting legends of all time. The countdown to Beijing promises to be fascinating.

What began as one of the most entertaining and talked-about stories of the 2026 New York City Marathon has taken an unexpected turn, with Houston-based lawyer Andrea Sager losing her official race result after a viral video showed her smoking marijuana during the event.

The 35-year-old mother of two attracted widespread attention on November 1 when she lined up for the iconic 26.2-mile race wearing a bright pink running vest carrying a humorous personal advertisement: “Andrea, 35, Single. Great Credit. Bad Judgment.” The unusual message quickly made her one of the most recognizable personalities among the thousands of participants, generating plenty of reactions from spectators and social media users.

However, it was another moment captured on camera that eventually landed her in trouble with race organizers. A video circulating online showed Sager accepting a puff of marijuana from a spectator while running along the marathon course, turning what had initially been a lighthearted appearance into a much bigger controversy.

Following the circulation of the footage, New York Road Runners (NYRR), the organization responsible for staging the marathon, removed Sager's finishing time of 5:54 from the official results after determining that she had violated its Code of Conduct. The regulations prohibit smoking, vaping and the use of tobacco or marijuana products in the starting corrals, along the course and within the designated race areas.

Despite the disqualification, Sager was allowed to retain her physical finisher's medal, meaning she still has a memento of completing the demanding journey through New York's five boroughs, even though her official finishing result no longer stands.

Sager has since offered an explanation for her decision, revealing that she was struggling physically as the race progressed. With considerable discomfort in her legs and the marathon becoming increasingly difficult, she said she accepted the offer from a spectator in an attempt to manage the pain and make the remaining miles more bearable.

Interestingly, the controversy has not entirely dampened her enthusiasm for the experience. Rather than retreating from the attention, Sager has embraced the unexpected publicity, revealing that the viral moment has brought considerable interest on social media and dating platforms.

Her distinctive pink running vest has also become a talking point beyond the marathon, with the attention opening up potential opportunities for merchandise and brand partnerships inspired by the memorable message.

Although she initially challenged the decision, Sager has acknowledged that the organizers were enforcing their regulations and appears to be taking the outcome with a sense of humour. She has also indicated that she could return to the marathon distance in the future, suggesting that her New York experience may not be her last.

For Sager, the 2026 New York City Marathon will undoubtedly be remembered for reasons far beyond the challenge of covering 26.2 miles. She arrived at the starting line hoping to enjoy her first marathon and perhaps attract a little attention with her unusual outfit. Instead, she left with a viral story, unexpected publicity and a disqualification that has made her one of the most talked-about recreational runners from this year's event.

Her finishing time may have disappeared from the official results, but her story has certainly found a place in the conversation surrounding this year's marathon.

After all, completing a marathon is an achievement in itself, but Andrea Sager's New York experience came with a twist that few runners could have anticipated!

World mile record holder Josh Kerr has sparked an interesting conversation among runners after questioning the growing popularity of hydration vests, suggesting that many athletes may be carrying more equipment than they actually need for their everyday training sessions.

The British distance-running star shared his thoughts during a Reddit Ask Me Anything session hosted by BBC Sport on Monday, where he responded to questions from fans about training, competition, rivalries and some of the lighter aspects of his life as an elite athlete.

Among the most relatable topics was the increasing use of hydration vests, a piece of equipment that has become increasingly common among recreational runners, particularly those who head out for regular training sessions.

Kerr offered a straightforward perspective, suggesting that runners covering distances of less than 12 miles (approximately 19 kilometres) generally do not need to carry water with them. He believes that some running trends are driven more by marketing than genuine necessity, using hydration vests as an example of equipment that has perhaps become more popular than it needs to be.

He further pointed out that runners training in urban environments can usually find somewhere to purchase a drink if they need one, rather than carrying additional equipment throughout their entire run.

However, his comments were not intended as a universal rule for every athlete. Hydration requirements differ depending on individual needs, weather conditions, training intensity and the distance being covered. Runners tackling longer distances, particularly in hot conditions or on remote trails, may still benefit considerably from carrying their own fluids.

Away from the equipment debate, Kerr also addressed questions about his relationship with Norwegian distance-running superstar Jakob Ingebrigtsen. Keeping his response brief and humorous, the Briton remarked, "I wouldn't say we're buddies!" However, he acknowledged that rivalries are an important part of athletics and can help make the sport more exciting for competitors and spectators alike.

The 2024 Paris Olympic Games also featured prominently in the discussion, particularly the men's 1500m final, where Kerr secured the silver medal in a British record of 3:27.79 behind American Cole Hocker.

Despite narrowly missing out on Olympic gold, Kerr insisted that he had no regrets about how he approached the race, reflecting the confidence and competitive mentality that have helped establish him among the leading middle-distance runners in the world.

The Scottish star also offered fans a glimpse into the demanding training sessions behind his remarkable mile world record, providing insight into the preparation required to compete at the highest level. He additionally touched on the possibility of eventually moving up to the marathon, a prospect that will undoubtedly attract considerable interest given his credentials over shorter distances.

Not every question, however, was about world records, Olympic medals or gruelling workouts. In one particularly amusing moment, Kerr was asked how far he thought he could run on just a single square sausage and a can of Irn-Bru, bringing a distinctly Scottish flavour to the conversation.

The exchange offered a refreshing look at the personality behind one of Britain's biggest athletics stars, showing that even athletes operating at the very highest level have plenty of opinions about everyday running habits.

For recreational runners, Kerr's message about hydration vests is certainly worth considering, although individual circumstances should always determine what equipment is necessary. His broader point was simple: runners should understand their actual training needs rather than automatically following every new trend in the running industry.

Kenyan marathon star John Korir is preparing to chase a remarkable piece of history at the 2026 Valencia Marathon, where victory could make him the first male athlete in more than two decades to successfully defend the prestigious title.

The 30-year-old, who will celebrate his birthday just four days before the December 6 race, returns to Spain with an opportunity to achieve something that has proved exceptionally difficult in the history of the competition. Having conquered the Valencia streets last year in an outstanding 2:02:24, Korir now has his sights firmly set on becoming a two-time consecutive champion.

A successful defence would place Korir in an exclusive group of athletes who have managed to win Valencia's men's marathon twice. The race's historical records identify only three previous multiple winners: Teodoro Pérez, Eduardo Alcaína and Samuel Tangus. Tangus remains the last man to achieve consecutive victories, having triumphed in 2002 and 2003.

Korir's opportunity has become even more promising following the withdrawal of Ethiopian star Yomif Kejelcha, who was ruled out of the December 6 contest because of an injury. Kejelcha had been among the biggest attractions in the anticipated showdown. His absence removes a major challenger and leaves Korir as one of the leading favourites heading into the race.

The Kenyan's recent performances explain why expectations are so high. He has established himself among the world's most formidable marathon runners, collecting major victories in Chicago in 2024, Boston in 2025, Valencia in December 2025 and Boston again in April 2026. His latest Boston triumph was particularly impressive, as he successfully defended his crown in a spectacular course-record time of 2:01:52.

However, Korir is not returning simply to defend his title. He has much bigger ambitions, with reports indicating that he is targeting a historic sub-two-hour performance on Valencia's famously fast course. To prepare for that challenge, the Kenyan has reportedly increased his training volume to between 250 and 270 kilometres per week, demonstrating the scale of preparation behind his ambitions.

Breaking the two-hour barrier would be an extraordinary achievement, particularly on a course where the current men's record stands at 2:01:48, set by Ethiopia's Sisay Lemma in 2023. Korir already knows what it takes to deliver a major performance in Valencia, having produced a commanding victory last year.

Turning 30 just days before the competition, Korir appears to be entering an exciting period of his marathon career. His combination of experience, consistency, confidence and remarkable endurance makes him a serious contender not only for another victory but also for a possible assault on the course record.

For Korir, December 6 represents an opportunity to go beyond another major marathon victory. He could end a 23-year wait for a consecutive men's champion in Valencia, join an exclusive group of multiple winners and potentially deliver one of the fastest marathon performances ever witnessed.

The challenge is now clear: defend his crown, make history and perhaps bring the world closer to another landmark moment in marathon running.