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START
100%
90%
80%
PACE (SPEED)
DISTANCE
50m
PACE
100m
150m
200m
OPTIMUM
100%
90%
80%
START
PACE (SPEED)
DISTANCE
50m
PACE
100m
150m
200m
OPTIMUM
PACE TRAINING
37
SECTION 6
Performance curves of fast starts before settling down to optimum pace
The above is an approximation of what speed can be maintained at the start of a distance race
before an athlete settles down to their Optimum Pace (see below). This is just a typical example
because the situation is different for all runners who by experience should find their own
performance capabilities.
Performance curves when running too fast for too long at the start
An athlete sprinting hard or maintaining a pace above their optimum for an extended period of time
will eventually tire and under perform.
This graph shows what might happen if athletes run too fast for too long at the start of a race as
they are unable to settle at their Optimum Pace. They may, however, recover after a period of time,
something which is referred to as getting a “second wind
Running at Optimum Pace
In 1932 the 800 metre Olympic Champion Tom Hampson demonstrated that by finding the
maximum even pace which you could maintain for any distance you could produce an athletes best
performance. We will refer to this as the ‘Optimum Pace’.
Pace training is very simple, well used by coaches and can be an enjoyable exercise.
The Finish
A problem for many endurance runners is their ability to change pace and sprint as they approach
the finish. All too often after leading or keeping up with the leaders for the majority of the distance
they are out sprinted in the closing stages.
The Bleep Test is an ideal endurance exercise for improving finishing ability. It can be undertaken
in its standard form by individuals or in a relay format for the younger age groups. It calls for an
increased effort as the test progresses requiring ever increasing speed so it is in the final stages
that the participants must go fastest. For details please refer to page 27.
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