Core Training Principles
Pacing is the art of energy management, environmental adaptation and tactical control. Every training session follows four foundational rules.
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The complete Pacer Academy library — practical guidance for pacers, pace-group leads and race organisers.
Relative Pace Offsets
Remember one number — your target pace — and apply simple plus or minus offsets. Includes a worked example session for a 4:15 marathon group.
Read articlePacing Without Using a Watch
Watches fail. Every pacer must be able to hold target pace by feel and verify it against the official course markers — here’s how to train it.
Read articlePacing With a Watch: Compass and Steering Wheel
Average pace is your compass, lap pace your steering wheel. Plus: why your watch measures the race longer than its official distance — and what that means for your pace.
Read articleCadence Consistency
A stable cadence gives runners a smooth rhythm to lock onto. Change pace through your stride, not your rhythm.
Read articleAdjusting Pace Smoothly: The Inverted Interval Session
Abrupt speed changes cost your runners energy they need later. Learn to return to schedule gradually — and how fast a race-day correction may be.
Read articlePacing on Slopes: The Equal-Power Bridge Strategy
Don’t attack the hills. Hold the same power on the ascent, let the pace drop naturally, and absorb the difference after the bridge.
Read articlePace Corrections: The Unprogrammed Final Segment
In the final 2–5 km of a session no pace is given. Work out the required pace on the run with four simple calculation steps.
Read articleHandling Water Stations in Training
Water stations are where pace is most often lost and groups break up. Practise drinking on the move and a four-step team procedure.
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