Your race day pace plan
CREATE YOUR OWN PACE CHART
It is critical that you do not rely on your pacing from GPS . It will be 2-3sec / km out . You must use the route markers OR adjust your times 2-3sec / km faster on GPS .
SUB 3:00 ( 4:15 / KM )
SUB 3:30 ( 4:58 / KM )
SUB 4:00 ( 5:41 / KM )
SUB 4:30 ( 6:23 / KM )
SUB 5:00 ( 7:06 / KM )
SUB 6:30 ( 9:14 / KM )
Distance Time Pace
10 42:40 4:16 / km – slightly behind after Long Str Halfway 1:29:40 4:14 / km – if you lag because of the wind , don ’ t panic 30 2:07:30 4:15 / km 35 2:28:30 4:12 / km 40 2:49:55 4:17 / km Finish 2:59:30 4:15 / km – you have 10sec / km breathing room for last 2.2km
Distance Time Pace
10 50:00 5 / km – slightly behind after Long Str Halfway 1:44:47 4:56 / km – if you lag because of the wind , don ’ t panic 30 2:29:00 4:58 / km 35 2:53:35 4:55 / km 40 3:18:35 5 / km Finish 3:29:32 4:58 / km – you have 10sec / km breathing room for last 2.2km
Distance Time Pace
10 57:10 5:43 / km – slightly behind after Long Str Halfway 1:59:30 5:35 / km – if you lag because of the wind , don ’ t panic 30 2:50:00 5:40 / km 35 3:18:10 5:38 / km 40 3:46:40 5:42 / km Finish 3:59:20 5:45 / km – you have 10sec / km breathing room for last 2.2km
Distance Time Pace
10 1:04:10 6:25 / km – slightly behind after Long Street Halfway 2:14:00 6:18 / km – if you lag because of the wind , don ’ t panic 30 3:11:00 6:24 / km 35 3:42:00 6:20 / km 40 4:15:10 6:30 / km Finish 4:29:50 6:40 / km
Distance Time Pace
10 1:11:40 7:10 / km – slightly behind after Long Street Halfway 2:29:00 6:58 / km – if you lag because of the wind , don ’ t panic 30 3:32:20 7:07 / km 35 4:07:45 7:05 / km 40 4:43:35 7:10 / km Finish 4:59:30 7:20 / km
Distance Time Pace
10 1:32:20 9:14 / km Halfway 3:14:49 9:14 / km 30 4:38:00 9:14 / km 35 5:23:10 9:14 / km 40 6:09:20 9:14 / km Finish 6:29:39 9:14 / km
For the finishers , you need to look at this as the last chance to get through each cut-off point .
COACH PARRY ’ S RACE-DAY CHECKLIST
Remember to pack :
□ Running shoes
□ Running socks
□ Timing chip
□ Race number
□ Running watch
□ Safety pins
□ Energy gels / nutrition
□ Running clothes
□ Anti-chafe / lube
□ Plasters
□ Mobile phone
□ Sunscreen
□ Cap / sun visor
Race morning
□ Breakfast
□ ID
□ Money
□ Deodorant
Post race
□ Towel
□ Dry clothes
□ Warm top
□ Post-race food
□ Recovery drink
□ Flip-flops
□ Plasters
□ Deep Heat / Arnica rub
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