GUIDE深度 · Deep dive
Why Even Pacing Works
Even pacing avoids the debt of starting too fast. A fast start builds lactate early, and the slowdown usually costs more than the time saved. Set target pace from a recent race, not a wish.
How to practice
Split the race into 5km or 10km blocks with a pace table.
Practice two or three longer blocks at target pace.
Negative split
A slightly faster second half (1-2 percent) is usually safer than a positive split.
Do not go too slow early just to force a negative split.
FAQ
Is a high race-day heart rate normal?
Nerves and heat raise it; use pace and perceived effort.
How to adjust for hills?
Go easier uphill and slightly faster downhill; do not force the overall pace.