I learned so much at the Road Runners Club of America coaching certification and made tons of notes. I’ve been sharing things periodically in posts, but this idea of “Goal Pace versus Race Day Pace” keeps popping in my head so I wanted to interrupt my regularly scheduled programming to chat about it.
Unless you are Kara Goucher or Ryan Hall you should probably set your race goals based on YOU. 5ks, 10ks, half marathons, marathons… what you can do at those distances is based on your body, goals, effort, priorities, time, etc.
It doesn’t matter that your best friend can run a 4 hour marathon – you should do YOU.
Okay. Now that we have that settled – you can set a race goal.
Your goal should take into account your body, training, previous race times.
Runner’s World has this Race Pace Predictor Calculator to help.
Ha! I put in my PR and the calculator said it was unrealistic. Thanks for being honest!
Walk it off, Monican, walk it off.
You can use a tool like the ones above to give you an idea of your goals or potential, but the computer doesn’t know you like YOU know you. Keep that in mind when goal setting.
Now. You have your goal! That is awesome.
First let’s address Personal Record (or personal best) Goals – PR goals are often based on all the stars aligning, perfect weather, feeling great, no stomach issues, no sunblock in your eyes, 16 weeks of pain-free training, open course where you don’t have to play ‘dodge runner’ for the first 3 miles…
If you are not ready to hit your ‘Ultimate Goal’ time it’s a good idea to set a “Race Day Goal”. This is a goal that is based on a specific race. It’s a goal that you will be happy with until “Ultimate Goal” time arrives.
Since I am running so many races these next two months I know I need to set race day goals instead of BIG goals. I know this because I know myself and I realize:
I do best at races where I’ve felt ‘under-trained’ (this probably means that I wasn’t too tired).
I need a good amount of recovery time to bounce back.
Travel takes a lot out of me and the time change is going to be hard on my body.
Psychologically, setting an unrealistic goal is going to hurt my self esteem and it will be hard to continue to the next race with that mindset.
I don’t know how I’m going to feel on race day until about mile 7 of any race. Seriously. At my half marathon PR race I just kept checking in with myself after each mile. I thought I was going too fast so I slowed down smidge. Then, at mile 8 I was still feeling great so I said, “All right chica, you think you have it today? Hang the hell on!” And I kept going.
(source)
I have to be flexible with my race goals. I have to keep checking in with myself as the race goes on and tweak it based on how I’m feeling. I never know which Monican is going to show up to the race until I’m there.
So, it is a good idea for me to set ‘race day’ goals that will be different for each race. I’m starting to think about this and will be setting goals based on these factors…
Setting Race Day Goals – Keep in Mind:
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Course – is it hilly, flat, lots of turns, filled with Zombies…
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Weather – Perfect race weather is 55 degrees. Add or subtract 20 degrees and allow for it to be 10% harder for your body.
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Your training – how did this training session go? Are you showing up to the race 110%?
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Other – what else is going on with you / the race that could factor in to your goal?
My up coming races are about me experiencing a new race and new locations. I haven’t been training specifically to rock a certain one of them. Mostly, I’m excited to share my thoughts on these very popular races with you. I want to capture a lot of pictures / video at a few of them too – so I am keeping that in mind for my times. I don’t plan on winning any of them, so what’s the rush? 
Before you get to your race make sure to think out your goals. If you are unsure set an “A” goal, “B” goal and “C” goal. This way you finish feeling good either way!
Example: Marisol is running a marathon this weekend. Here are her goals:
A. PR with a 3:59:59 marathon.
B. Focus on good form and finish the last 4 miles strong. Cross the finish feeling good.
C. Don’t barf on my shoes at mile 24.
See? All respectable goals. And ones I can relate to…
Question: What are your goals for this weekend?
Running or not – set a goal!
I’ve read that the course type and difficulty can play a big part in the goal you set for your race, so it’s good to know that you list it as something to keep in mind too. I think this would make it important for the people who set races up to make sure their race difficulty description accurately represents what the race is like. That way you have an accurate idea of what type of goal would be realistic to set for yourself on race day.
Excellent post! I think this takes time for newer runners to really understand. Running a race day pace verses going all out with PR expectations is wise. Now having said that this weekend I’m going all out for a (hopeful) shiny new PR. 😉 I’m using my 5k time this weekend as a physical fitness test to gauge where I need to be marathon training wise.
I typically come up with 3 goals when I run races as well and they’re usually based off my training. I’ve run 6 half marathons, so luckily I’m able to tell if training went worse or better than a previous race. My “C” goal is always don’t walk, which I’ve luckily been able to accomplish with all races! Even during a race where I was totally drained at mile 8 (ended up being super anemic) I knew that slowly plugging along was still an accomplishment. Good luck in your future races!
Today I have a 10K that I’ve been putting way to much pressure on myself for. I’ve woken up feeling a bit shitty and under-excited. This post made me keep things in perspective. Multiple goals for the win!
My goals:
Plan A. PR amazingly (Under 50 mins in my case)
Plan B. PR very slightly (Under 53 mins)
Plan C. Don’t make potential arch pain into full blown plantar-fasciitis.
😀
Good luck!!!!!!!!!!!!!!!!!!!!
I had a race on saturday and my goal was to finish in under 2:30. The course was a lot harder than I thought it would be but I finished in exactly 2:30 (literally 2:30:05) so I was happy with that one. Also I feel like zombies on the course would be awesome incentive to PR because if you dont run fast they will eat your brain.
love this post! it’s SO important to remind ourselves that we need to listen to our bodies and do what is best for us and not focus on others. i used to compare myself to other runners, but now i realize how dumb that was. i find that i enjoy running more when i don’t set myself up to fail by creating unrealistic goals. sometimes races should be more about soaking up the experience and having a good time, rather than beating ourselves up over not getting a PR. 🙂
My Goal is to rest up and start to get everything organized for my first half marathon next weekend! EEP!
I’m running the Long Beach Marathon this weekend and your post is perfect for me. I just wrote about my goals (PR, don’t bonk) and those are different from my ultimate goals (BQ, of course). It’s intimidating to put my goals out there but darn it, I’ve trained hard and I’m excited about the race and I hope for the best!
I’m going to run a sub 1:50 during my half marathon in Staten Island this coming Sunday. There, I said that!
Welcome to the CLUB!!!!!!!! Happy to have another running advocate on board!
My race for this weekend got rescheduled to next week (and I have a conflict so I can’t run it… boo, hiss) but it was a local 5-Miler that I had high hopes of snagging my first AG/Top3 award at. My ultimate goal time was 39 minutes flat.
Now that the race is out, my goal is to finally finish my landscaping project and get new grass seed planting before the ground freezes,,, significantly less exciting than my original goal, haha!
I’ve used the McMillan calculator and it’s way off for me. You’re right about the computer not knowing you. According to that, my marathon time should be an hour faster! I am approaching training a little differently this time, and have to find what works for me. My marathon is in 2 weeks and I am taking into account that it’s in Florida (still hot down here) and have to go with what my body gives me that day!
Just used that calculator, and based on last weekend’s half, it thinks I could do a marathon in 3hr41. I would eat my hat (if I weren’t already dead, which I would be). Having absolutely no marathon experience, it’s so hard to judge what my goal should be. Hopefully the six months of training I have ahead of me will help me figure it out. I suppose sub 4 hours is the ultimate goal. I think just running the entire thing might be the race goal for April!
Yeah, your first is definitely the hardest to judge – you don’t know how your body will respond to that distance. Good luck with your goal! You only have one chance to remember and enjoy your first marathon 🙂
Love quote- Mark Will- Weber was my college xc and track coach. He wrote a book a book ” the Quotable Runner” Great book!
Hoping to pace friends running the 12-hour Back 2 Endurance. There’s definitely a lot of goal or race pace setting for friends doing that!
You’re so right – keep checking with yourself during the run and adjust your goal accordingly.
I always struggle with adapting my goals for the weather…and with choosing a marathon that’s not in 193 degree heat. If anyone has any tips for marathons next year that are in a more doable heat I would very much appreciate it!
Running the Baltimore half marathon for the 4th year in a row. I have improved with each one. Baltimore is a hilly course. The weather is not looking to good either. I just want to continue to see improvement in myself. Best of all I will be burning lots of calories!!
My goals for my first marathon:
1) sub-4hr time (I know this is ambitious, but seeing how my training’s been going, I think it’s reasonable. I did a 20-miler in 2:53)
2) enjoy the race (if I am not enjoying my race to achieve goal 1, I will drop it)
3) finish (haha yea, don’t want my first marathon experience to be DNF)
I completed one goal today of running with a group for the first time. This weekend marks the end of the first part of my marathon training, the 12 weeks of just getting to a place where I can run 6 miles. So that’s on Sunday…
I love goals. I tend to set pretty lofty race goals. My goal for this weekend is to try out this new to me Saturday morning class at the gym. I also would like to run at least a little bit before the class.
Eat lots o turkey – but not too much! And exercise – but not too much! Good luck with your races!!
Perfect for my Saturday this weekend. i have a 1/2 marathon in Baltimore, and it’s going to be a “fun run” for me since i’m just coming off a PR and haven’t done heavy training. I hoping to comfortably finish 7 minutes slower than PR at a 1:50.
…and then i’m running a fun 5k the same night, only 1 goal–to have fun 🙂
I just posted by race day goals for this weekend on my blog….I definitely kept all those factors you wrote about in mind!
I love “you should do you!” so true. I often tell my students “you do you” when they are asking me if they should do something. It is so true – and so hard sometimes to just be yourself and honor your abilities with honesty. Stay Awesome!
I hope you’ve never actually barfed on your shoes – that would stink! 🙁 Literally haha. I love all your posts – they are so informative!
Umm — that calculator obviously does not know this Monican. Hello!
My goals are to work on my blog this weekend and hopefully get in a ten mile run. I’ve been so unmotivated to get out the door in the morning and run lately… I ran a half last weekend (and didn’t PR and felt SO frustrated about it) and I’m running a 10 miler for the first time (what a weird distance) next month, so I need to keep my milage up.
I always try to set a goal for a race… I need to come read this post again before my next race!
My goal is to go out for a run that makes me feel like I’m free and flying as opposed to my usual run where I feel like I’m on a slow death march.
interesting calculator. i plugged in a few different race times at different distances (5k, 1 mile, half marathon, and full) and got drastically different race goal predictions!
Yeah, I think it’s best to give a newer runner an idea of where to set their goals. Did you read “To Heck with Science” in the Sept Runner’s World? This post reminded me of that but I forgot to add it.
Running LB half this weekend with my sister. I have an injured foot (surgery looming) and my goal is to finish sub 2:15 (PR is 1:59). It starts a little late (7:30) so I’m hoping for overcast skies.
I am running with my little sister so I plan to enjoy every step of the way. Lately I’m about the experience rather than the time on the clock/chip/Garmin. I just want to run because I can and be thankful for every step.
I’ll be sporting that sassy Beach Cities bling after this race — yipee!!
Good luck with all of your upcoming events, Monica! 😀
Great advice, thanks Monica!
My goal for this weekend is to run my first trail 5k in under 40 mins. My 5K PR is 26:14 for a road race, so I have something to base that goal on: just add hills, mud and uneven terrain! 🙂
I’m getting back to marathon training after a half ironman two weeks ago and resting the week after, so my goal is an 18 mile run Saturday, as slow as I need to run, walk, or crawl to get the miles in. 🙂
I am running my first marathon this weekend, and I have set good, better, and best goals. To be honest if I finish in under 4 hours I will be satisfied, but my good goal is 3:45, better – 3:40, best 3:35 to qualify. My training runs have been really strong and on my last 20 miler I kept a 8:19 pace and found it very easy to do…so I guess race day will only tell.
Last weekend I hit my PR goal for a 10K! This weekend I have my last long run (12 miles) before my very first 13.1 on the 20th.
My goal for my last long run is to put in good effort because I know this is the “capstone” run of my training. I usually do my long runs alone, but for this one I’m running with one of my best running buddies (who is also doing the same half!) – I think we’ll help motivate each other.
My goal for my first half marathon is to finish with a smile. I like to think of those 13.1 miles as a celebration of everything I’ve accomplished during my training 🙂
I’m hoping to run sub-4 at the Long Beach Marathon this weekend. I think its possible, but everything will have to go right. My other goal is to just enjoy every second of the race. Regardless of what my time is, I’ve spent hours and hours training for this and I want to enjoy it.
Good luck Kacie!!
My goal is to run my 16 miles at marathon pace 10:10. I would love to have a big PR in NYC.
Unfortunately due to a femoral stress fracture I cannot run this weekend BUT my goal for the weekend is to be the best damn race spectator ever since my husband is running the Chicago Marathon!
Great goal! Good luck to him and healing vibes to you 🙂
My goal is to run and enjoying running until I’m very old. Trying to avoid injuries at all costs!
That is a great goal! I am going to copy it 🙂
I am running the Xterra Point Mugu 18k this Sunday. Haven’t had much training or preparation so my goal is to finish. It’s going to be a PR in race distance if I make it. haha.
I’ve been injured so I’m trying to do a 3 mile run on Saturday to se ehow I feel
I have many goals: sub 21:00 5K; sub 3:30 marathon are two that come to mind.
I don’t like to “let myself off the hook” too much when it comes to setting goals. I know its all well and good to say, well, today wasn’t my day, but its also all too easy to give up on an “A” goal when it starts getting hard during a race. And running should be hard. So, I like to set big-ish goals for each race. I don’t set unrealistic goals, but I set goals to push myself to be my best. Because that is why I train and why I run. I love racing and I love to give it my all on race day. I would rather not meet a big-ish “A” goal, but know that its because I gave it my all and it just wasn’t my day than to set a mediocre or too low goal just to meet it. That’s just me, though.
I like to race based on feel, but I also don’t like to give myself too many excuses. Especially when it comes to the course or the race day conditions, because all of the other runners are facing the same conditions. So, if one person during that race can push themselves in spite of the headwind or the hills or the humidity, then I can too!
I’m running my first half in less than a month so this was reallyyyy helpful! Thanks for sharing your tips, and I’m glad I’m not the only one who never knows how they feel until at least a few miles into the run. Still so nervous for the race, but this post was an awesome read! 🙂
Such a timely post. With back to backs this weekend….the Rock n Roll Brooklyn 10K and the Staten Island Half Marathon (plus 7 before to make it my last long 20 mile training run in preparation for the NYC Marathon) I’m trying to make a plan….
I REALLY want to try and beat my current PR at the Brooklyn 10K (which is 59:55 and was at the same event year before last). But I know i have to crank out 20 miles the next day. I’m leaning toward shooting for a PR if I feel good the first 5k. But if I feel like it’s taking too much effort for me to hold a 9:30 pace after that first 5k then I’ll slow it down a whole lot and relax. As for the 20 miler…I’m just hoping to average an 11 minute pace overall and not feel like I can’t catch my breath. I don’t care what my actual half finish time is. It’ll never be a PR for me. But my biggest goal is just to be with so many of my running friends this weekend and enjoy our post race pancake brunch on Saturday.
To run a good half close to 2:14:58 (not my PR) so I know I’m on track with my marathon training. It’s a hilly course though and I’m from the flat land. I’m not trying to PR because I’m also running RnR Denver next week but I would like to come close to 2:14. I would like to start the race steady and slow so I can build up to faster miles at the end.
I’m running a hilly trail 5K this weekend, so anything under 28 minutes would be fabulous. I have a half marathon the following week, flat and fast on paved park roads that I’m familiar with running, so while sub-2 is my ultimate goal, I think under 2:10:00 is feasible.
My big, big goal is sub-6 for Ironman Syracuse 70.3 in June. My realistic goal for that is sub-6:30. And not barfing or keeling over in the last few miles. Not barfing is always a good goal to have.