The SMART Way to Pace Your Next Race
- coachdarrengibbons
- Jul 24
- 6 min read
Why “Go Hard Early” Might Be the New Gold Standard (Sometimes)
For years — decades, really — runners and triathletes have been fed the same piece of well-meaning, polished pacing advice:
“Don’t go out too fast. Start steady, build into it, and finish strong.”
This classic wisdom, known as the negative split, is often treated as the gold standard of race-day strategy. And for good reason — it promotes patience, control, and the idea that the second half of your race should be stronger than the first.
But here’s the reality: racing isn’t a spreadsheet. Your legs don’t always read the pacing notes. And the truth is, many athletes — even experienced ones — end up crossing the finish line with more in the tank than they expected, muttering that familiar phrase:
“I could have pushed harder.”
Why? Because they waited. They paced too politely. They expected a magical second-half surge that never quite came — or came too late.
So what if we flipped that logic on its head?
What if — instead of chasing a strong finish — we created one by starting with purpose, taking control early, and then holding steady?
This isn’t about charging out like a Labrador chasing a tennis ball. It’s about pacing with intent from the beginning. And it’s not reckless.
It’s SMART.
The Shift in Strategy: From Caution to Confidence
There’s a noticeable shift happening right now in endurance sports. More athletes — and more coaches — are rethinking the traditional negative split and exploring a new approach that’s starting to prove itself in real-world races and data.
This is a method I’ve personally used for years, and I genuinely believe it’s played a big part in many of my stronger performances. By setting the tone early and settling into a controlled effort, I’ve found I can race with more confidence, more intent, and fewer regrets. It’s not about going flat out — it’s about committing to the effort from the start and trusting your training to carry you through. For me, SMART pacing hasn’t just worked — it’s transformed the way I race.
In this method, athletes start fast (but not frantic), then settle, and sustain. It’s being used by elite 10K runners, seasoned half marathoners, and confident short-course triathletes — and the results speak for themselves.
So, what’s driving this shift?
Real-world race dynamics: The first third of a race is often the cleanest, clearest, and most energised part of the course. If you don’t capitalise on it, you might spend the rest of your race overtaking slower athletes or trying to recover lost time.
Neuromuscular freshness: You’re strongest in the early minutes of a race. Your brain and body are fresh, alert, and fully fuelled. Holding back can waste that advantage.
Psychological momentum: Getting into race mode early can boost confidence and rhythm. Waiting for your “moment” to push can lead to hesitation or doubt — especially if fatigue creeps in.
This isn’t just a theory, either. Many world-class performances — particularly in 10Ks, half marathons, and even Olympic-distance triathlons — follow a slightly positive split: a strong first half, followed by a slightly slower but controlled second half.
It works. But only if you do it SMART.
S.M.A.R.T. Pacing – Flip the Script on Race Day
The SMART method is a modern framework for race execution. It’s designed for athletes who’ve done the training, know their numbers, and want to race with purpose — not just survive the distance.
Let’s break it down:
S – Start with Intent
Forget the tiptoeing. This is your race, not your warm-up.
Starting with intent means being mentally and physically ready to hit your race effort from the very first minute — not waiting five miles or 15 minutes to “see how it feels.” It doesn’t mean all-out sprinting. It means choosing to be decisive from the beginning.
You're tapping into the freshest version of yourself. Glycogen stores are full. Your legs are snappy. Adrenaline is working in your favour. And — most importantly — you’re mentally fired up.
In a 10K? Hit your goal pace by kilometre one.
In a sprint triathlon? Nail the swim start and come out fighting on the bike.
In a half marathon? Don’t “jog the first 5K” — race it like the real thing.
Coach Cue: Visualise the first 10 minutes of your race the night before. Don’t leave it to chance.
M – Monitor the Effort
This is where SMART pacing sets itself apart from old-school “go hard and pray” tactics.
You're still using your head. You're watching your effort markers — heart rate, RPE (rate of perceived exertion), pace, power. The key is to ride that fine line just under the red zone. You're making the most of the early race energy, but not cashing in all your chips at once.
It’s controlled aggression.
You should feel strong — maybe even borderline spicy — but not like you’ve started something you can’t sustain.
If it feels too easy, check your numbers.
If it feels like a death march by 3K, you’ve gone too far.
Mental Cue: “I’m in charge here.”
A – Anchor the Pace
Now we settle. Not in the passive, comfy way — but in the way that locks in your rhythm and defines your race.
This is where your training takes over. Your legs know the effort. Your body knows the breathing pattern. You’re not reacting anymore — you’re executing.
This “anchored” phase is your middle ground — where 60–70% of the race happens. It’s not flashy, but it’s what separates racers from pacers.
Your job here: Be consistent. Hold the line. Manage your inputs (hydration, fuelling, self-talk).
Coach Cue: Practice this phase in training — do workouts that mimic the middle miles of a race, not just the start and end.
R – Resist the Urge to Fade
This is the moment of truth.
The middle-to-late miles are where your resolve gets tested. You’ve burned through the early adrenaline. The crowd has thinned out. Your brain starts whispering, “Ease up a bit…”
SMART racers don’t listen.
They stay sharp. They fuel with intention. They maintain form even when it hurts. This is the phase that often decides the outcome — especially in races over 45 minutes.
Resisting the fade doesn’t mean increasing pace. It means refusing to drift. Refusing to let small drop-offs sneak in.
Mental Cue: “This is where I hold my ground.”
T – Take the Fight Home
The final phase. The finish is in sight. And if you’ve played this SMART, you won’t need a miracle to close strong — you’ll just need courage.
This isn’t a hero sprint. It’s a deliberate, no-flinch finish. You’re delivering the race you planned from the very first step.
You’ve already done the work — now you bring it home.
Coach Cue: Focus on form, cadence, and breathing. Don’t search for a “kick” — just keep pressing what you’ve already built.
Final KM Mantra: “I’ve got this. One more effort. Finish proud.”
Where Does SMART Work Best?
Let’s be realistic. SMART pacing isn’t a one-size-fits-all method. It works brilliantly in many situations, but not every race is built for it.
Here’s where it shines:
Sprint and Olympic Triathlons
10Ks and Half Marathons
Marathons (for experienced runners with consistent long runs and fuel plans)
Standalone Time Trials or Fast Parkruns
And where it probably doesn’t:
Ironman or 70.3 Triathlons – Long-course racing is about restraint, energy efficiency, and survival. SMART would become SMASHED in an Ironman.
Trail Ultras – Terrain, elevation, and aid station chaos make “pacing” theoretical. SMART would be replaced by SURVIVE.
Beginners’ first race – If it’s your debut 5K or triathlon, don’t overthink strategy. Focus on enjoyment, rhythm, and finishing happy.
Final Thoughts: Pacing Isn’t Just Science. It’s Strategy.
Pacing isn’t a boring maths problem. It’s your personal race plan, built from experience, courage, and knowing your limits — so you can flirt with them without falling off a cliff.
Negative splits? Still useful in training. Still valid for many situations.
But when race day comes… and you’ve trained hard… and the starting horn goes…
Ask yourself:
“Do I want to finish fast — or do I want to race?”
Because if the answer is the latter, then maybe it’s time to be SMART.
We’d Love to Hear From You
Have you tried SMART pacing in a recent event? Do you swear by the negative split? Tell us your stories — what’s worked, what hasn’t, and what you’ll try next.
Leave a comment below or message us directly — and help shape the next blog.
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