A pacing exercise and fun team competition that trains runners to identify the effort it takes to run at their goal race pace and teaches them how to monitor their speed
- First determine each runner's goal race time based on their performance history and your assessment of their potential.
- For each runner, calculate even-paced splits for the distances they will cover in the workout.
- Start all runners with a set number of points, perhaps 100 points.
- Have runners run the split distance with the goal of hitting their target split time.
- Subtract one point from runners for every second they are ahead of—or behind— their target split time.
- Keep track of everyone's points over multiple repetitions during one or more practices.
- The runner with the most points remaining wins.
- Goal times should be faster than current personal records.
- Remind runners they are trying to hit their pace, not beat it.
- Athletes of all abilities can compete together because winning is about who paces themselves the best, rather than who is fastest.
- As the main workout or a complementary activity
- Staged during one or more practices
- Trains runners to identify the effort it takes to run at their goal race pace
- Helps runners learn to monitor speed and run at their target pace
- Helps runners develop efficient racing strategies and improve performance so they don't race too conservatively or aggressively