The Perfect Race Strategy: Ensure You NEVER Hit The Wall Ever Again

So many runners put in the hard work ahead of their goal race only to not execute properly on race day, There are few feelings better than nailing your goal race and today we'll talk you through how to do just that.
We'd love to know the way you approach racing, let us know in the comments below...
When you're ready, we'd love to help you become a better runner:
Grab our full mobility flow here: coachparry.com/9m8u-Mobility-...
Grab a strength plan for runners here: coachparry.com/9jhi-Strength-...
And a training plan here: coachparry.com/kk76-Training-...
In this video:
00:00 Introduction
00:25 The Week Before Race Day
02:14 Ensure there are no surprises
03:40 The race distance matters
05:36 Positive, Negative or Even Splits
07:48 Fueling The Perfect Race
08:42 Pace vs Effort
11:14 The BIG Pacing Mistake Many Runners Make
12:45 Tracking Effort Using Power
15:26 Tracking Effort Using Heart Rate

[@michaeldale8496]

Another great set of advice. You have the best running channel. I always feel like I should pay afterwards! (But please don't start charging). Big love from the UK.

[@CoachParry]

Hi Michael, that is such great feedback, thank you! So glad that you are finding value in what we do. The good news is there are no plans to start charging for our videos. That said, we are a coaching business so if you do need help with a training plan or coaching, you can support us here: 🏃➡️ coachparry.com/training-programmes/#run

[@joe1071]

For real though. If I had to point someone to only one running resource, this would hands down be the single resource I would direct them to. Wonderful info, thank you so much for putting this out in the world

[@riavanwyk7099]

Definitely one of the best videos and I've watched them all believe me!! Thank you! So proud to be part of Coach Parry 😍

[@cpruns4501]

This is a great video and to offer the viewers a counter perspective to this I think there is a huge mental edge in producing a positive split in a full marathon. I agree with you on the half marathon or 10K but a marathon is a different beast. If my goal is (for example) a 4 hour marathon and I come through the half way point at 2 hours that's mentally very tough. You have zero wiggle room and if you can't speed up (which after 2 hours of running at any pace is tough) you can quickly find your goal done right there. The magic of a positive split is you can X your "lead" by 2 at the half way point. If you run the first half in 1 hour and 50 minutes you now have a 20 minute "lead" on your goal. That's a huge mental edge and also gives you the knowledge if you do need some wiggle room (attend to a blister, bathroom, quick walk break, etc.) you have room in the bank. If you feel great though, it can really give you an edge to know you are crushing it. Also, if you do have to slow down a bit, your pace now seems easier. It's always easier to run faster and then slow down then the reverse. I of course can't speak for everyone but I like to come out a bit faster for my first half so I can get that mental edge:) Again, just a different perspective but great video as always.

[@dawnbigelbach8885]

I have run about 5 really terrible marathon experiences over the past 10 years and I am training for another. I have been very aware that my past experiences were not based on training but on race day execution. I have been very afraid to give this next one a go, but this video has given me hope that with the right strategy I can do it. Thank you!

[@theLoneWolf1515]

Good day Coach Parry I want to thank you from the bottom of my heart for your Marathon training plan. Six weeks ago I had an awefull 42k race but since then using your training program I yesterday felt probably the strongest that I ever felt keeping paces that I could not believe in training for this weekends Two Oceans! Thanks again

[@jeffcarey4285]

It's great to revisit these videos with increased experience. The section on margin for error in pacing seems obvious when you first hear it but after covering those distances a few times it really resonates.

[@andrewgatewood4222]

Great advice, Coach. This is one of the best videos to watch for an upcoming marathon. I am currently starting my taper for a race in less than 3 weeks. This was well-timed as I am trying to work out the details of my race strategy. I will definitely watch this again several times over the next few weeks.

[@CSWells-uq4jx]

I use a faster every mile, walk/ run, negative split strategy. I just keep my focus on one field on my Garmin. The average pace field. I intentionally go as slow as I can for the first mile(which is still usually faster than I expected) and then I just make sure to cut 5-15 seconds off that average pace every mile by over shooting by 30-45 seconds and then taking a walk break. (I’m slow so don’t judge) But let’s say at mile 1 my watch says average pace was 12:45. Then I just go a hair faster mile 2, and try to get that field down to around 12:15-12:00. Then I’d take a walk break till the numbers were back up to about 12:30-12:40. Then, mile 3, get down to 12:00-11:45- walk break back to 12:40-12:30. Lather, rinse, repeat till the end of the run. It gives me perfect progressively faster miles without me having to run without a break.

[@nateo745]

That explains the rise in HR after 10k plus. The chest straps HRM does give a accurate reading vs my Garmin watch. It also recollab the zones hence able keep at zone 2 now at a decent pace for easy runs. Ie prior top of zone two was 130bpm. Now 150bpm top of zone two. Thanks for the great content coach and the team

[@prowez]

Awesome video. Thank you for all these great tips! SA Race: "there will be water points at every 3KMs".. not much planning you can do there.

[@seasidesam7928]

Big thanks to Coach Parry & team - sticking (almost exactly) to the advice tips and suggestion I had a magic Two Oceans Ultra Marathon. Came in with a sub 6 hour and 1 second off first in my age cat. Many thanks it all really works. PS Chappies was a breeze but walked up a chunk of Constantia Neck.

[@UtkarshKothari]

Today is one day post my race day. You could have uploaded just a little earlier 😂 anyway, i will apply this in my next race

[@grahamrichardson362]

Great video! Some hard facts in there I learned from experience.

[@stephend720]

Great video, many thanks!!!

[@mayalawrie4406]

Thank you. Thoroughly enjoyed the video.

[@txelmore]

Thanks, much appreciated.

[@siraakasimsbradakhi3803]

Funny enough all the races I’ve done. Always doing the pins in the morning🥹🙆🏾‍♂️

[@AV_4C]

Excellent Advice!! Thank you!

[@T1MB05L1C3]

I'm training for a 25k hill run (out and back) in June. A few weeks out, I'm going to time trial the uphill part but only focus on effort, not pace. Not only is the last 1/3 steep, but the race starts at ~7200 ft/2200 m altitude.

[@carlosvaz2663]

Wonderful, insightful ❤ 🇲🇿

[@svenfokkema3440]

Many thanks for another great video! There is so much research / info available on appropriate HR-zones for training (e.g., based on % of lactate threshold heart rate - LTHR). I can not, however, find any (useful) guidance on which zones should be used for racing. With all the data available from amateur and pro runners (e.g., from apps like Strava) shouldn't it be (relatively) easy to compile recommended zones (x% of LTHR) per distance?

[@kevinhaskins6619]

I've actually found a local hill 25-35 deg. that I walk/run for my easy runs almost exclusively. I'm able to cut down on the pounding on the rest of my body (fewer miles, but same time in zone at effort), keep in zone 2, and it adds a strength component to my easy workouts. It also has had the side benefit of giving me a much better feel for how fast to run/walk hills both up and down for a given intensity. You definitely don't reap the time benefit for the small amount of speed you gain by jumping a couple zones on steep terrain. You are much better sitting at the lower intensity and losing some positions and saving that energy for later in the event. What I find is difficult in races though, especially on singletrack, I intuitively start matching the pace of the people around me. I've found myself going faster than I know I should simply because someone is on my tail.

[@guillermovargas8564]

Your videos are really helpful, but the tone of your voice makes me sleepy. 😂😂😂... you need to spice it up, sir. Thank you!!!