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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.

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.