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Coaching Tips: We're Talkin' Race Strategy

  • Writer: Taylor Sayles
    Taylor Sayles
  • Apr 8
  • 3 min read
Runner running towards a race finish line with chess pieces surrounding them. Text at the bottom states "Setting your race strategy."

As you gear up for your next race, consider your race strategy and how you'll make it to the finish line. While specifically geared towards the marathon, some can be adjusted to fit for other race distances too!


  1. 10-10-10k Strategy


Run the first ten miles pretty controlled, then run the second ten miles at goal pace, and then race the last 10k - giving it all you've got for the last 2k. This helps you from going out too fast and breaks up the race.


  1. Running Even Splits


We would all LOVE to run even splits, right? For those newer to the running world, running even splits mean you are running each mile at approximately the same pace (i.e., mile 1 is at a 12:30 pace, and mile 2 is at a 12:29 pace, and so on). It's simple, efficient, and the gold standard - but obviously it's not always easy to do, especially in the later miles.


  1. Running Negative Splits


This is when you run the second half of your race faster than the first half. You start slower than your goal pace and gradually increase, and it keeps you from going out to fast. Remember that the negative split doesn't have to be a huge difference! It just means you finish the second half faster, even if just slightly.


  1. Half and Half


You view the race as two half marathons put together. The first half is conservative, and committing to a goal pace in the second half.


  1. The Thirds Strategy


Divide the race into three different parts: comfortable, locked in (BPM pacing is great for this), and then a harder push. Mileage-wise, part one is 0-8.7 miles, part two is 8.7-17.4, and part three is 17.4-26.2.


  1. The 20 Miles + 10k


This one is exactly what it sounds like. You run the first 20 miles at a controlled pace before racing the last 10k. This one serves as a good mental trick as you fatigue later in the race and maybe start hitting the wall. Tip: Switch up the music when you hit the last 10k to change the vibe.


  1. Progression Run


Start slower than goal pace and gradually increase every few miles, finishing at your strongest effort. Four common types:

  • Gentle Progression: For beginners or conservative racers. The first 10k is 10-15 seconds slower than your goal pace, middle 10k is goal pace, and last 10k you are slightly faster than goal pace.

  • Step-Down Progression: Every 5k or 10k, drop the pace by 5-10 seconds per mile.

  • Half and Half Progression: The first half is slower than goal pace, and the second half is goal pace or faster.

  • Fast Finish Progression: The first 20 miles are at goal pace, and the last 10k is 15-20 seconds faster than goal pace.


It's important to have multiple goals (A, B, and C goals) going into your race. The goals don't have to be pace dependent, and can be adjusting your race strategy depending on how the day is going. For instance, if your A goal is a certain pace, you might have a B goal to run a negative split (regardless of time).


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Follow along with the show:

👣 Personal IG/TikTok: @tay.says / @taysays

🎙️ Podcast IG/TikTok: @myfirstmarathonpod

📺 YouTube: @MyFirstMarathonPodcast


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