A pacing strategy that survives mile 20.
Most runners go out too fast. A good pacing plan keeps your first kilometre boring so the last one isn't a disaster. Here's how to think about race-day pacing for each distance.
1 weeksRace week runs/weekAll levels
Who it's for: Anyone racing 5K, 10K, half or marathon.
Even or negative splits
Aim for even splits. If anything, slightly slower for the first quarter and a touch faster for the final third.
Don't chase the crowd
Adrenaline plus a downhill start ruins more races than poor training. Stick to your plan for the first kilometre.
When it hurts
Mile 20 of a marathon and the last 3 km of any race will hurt. Break the rest into segments and focus on the next checkpoint.
Frequently asked questions
Related plans
Free Running Plan
If you're getting back into running or trying to build a routine, you don't need a complicated plan. This free Runallo plan gives you three short, structured sessions a week with clear pacing and rest guidance.
5K Training Plan
Whether your first 5K or your fastest, Runallo's 5K plan blends easy runs, intervals, and one longer effort each week. Sessions explain themselves so you know why each one matters.
10K Training Plan
A 10K rewards patience and consistency. Runallo's plan gives you the right blend of easy mileage, threshold work and long runs — and adjusts whenever your week changes.
Half Marathon Training Plan
21.1 km is a serious target but it doesn't need a rigid plan. Runallo builds your weeks around your goal, your fitness, and the time you actually have.