Racing - Tips to learning a pace.

[MG*]

Hey all,

I've recently been working on pushing my run times for the APFT. I've been trying to teach my body to run at a constant 5:30 pace in any setting, mainly through interval training 2x/week on a track with a watch.

For the first session, I'll run an 800 at 2:45, then jog an 800, then repeat three to four times.

For the second session, I'll run the 2 miler APFT on the track and time my 800 splits. No problem, I can hit my goal time.

But whenever I take the race away from the track to my made up 2 mile course, I seem to consistently be off by 30-45 seconds, clocking in at 11:45 to 12:00.

Do any of you have any tips to subconsciously keep a pace no matter the location/without a watch? I've heard about lining up breathing counts with step counts and memorizing a corresponding number cadence, but I don't know if there's any legitimacy to that. I've looked into it and found nothing useful. Any tips would be appreciated.

Thanks,
Jim

[JK1500m]

Persistence and perseverance. My pacing has improved over the past few years from running a lot (70-85 miles/week) and running measured intervals, where you can get quick feedback. Knowing what 5:30 pace feels like on grass, hills, the track, etc. all takes experience on those surfaces and the more you run the better you’ll become at regulating pace without references.

5:30 pace is 82.5/41.25/20.625 per 400/200/100 respectively. When you’re timing your intervals at what point do you check your pace? How close are you naturally -- without checking your watch at all? If you can get to the point of being able to clip off 41s or 82s without checking your watch (hit split and review post workout) you’re well on your way.

Use gmap-pedometer or a similar service to measure intervals along your 2 mile route. Use these measured intervals to experience what 5:30 pace feels like up hills, down hills, on sand/grass/etc.

Hope this helps!