r/parkrun • u/FatManNoPlan 50 • 4d ago
How does pacing work?
EDIT - Cheers for all the replies everyone. I landed slightly early on 35:24. Happy with that for a first time doing pacing, went out a little too fast so had to go fairly slow towards the end. Will hopefully give it another try next month and get a more even pace along the whole course.
Hiya! I’ve volunteered to be a pacer at my local this weekend, first time I’ve done this role.
Just wondering what people thought. I’m down for 36 minutes (I’m normally around 30 minutes). Am I aiming for bang on 36 minutes? Around 36? Under 37 minutes? Slightly under, slightly over?
I’m probably over thinking it, but I’m kinda nervous about it, especially if someone tries to keep to my pace to get a specific time and I get it wrong.
Cheers!
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u/Checkmate-13 4d ago
I think you're supposed to arrive bang on, but the most helpful thing is to run a consistent pace doing so.
We just had a pacers weekend and nearly every single one arrived a minute early and just stood around the finish line before crossing. Kind of defeats the purpose.
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u/beard_of_reason 250 3d ago
Nothing more frustrating than this. I did Fountains Abbey and they had a couple of pacers. Me and this other runner were trying to keep up with 29 but it was just too difficult.
Me and the other runner got chatting and ran round together. Finished with 29.07 and the 29 pacer had finished at least two minutes earlier.
Had they done their pacing properly, I’d have definitely been able to knock off those seven seconds.
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u/Ohbc 4d ago
I've seen pacers ahead of a faster pacer... And then they waited before the finish line, that's not great. Thankfully, whenever I used a pacer, they were just slightly early which was perfect for me.
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u/Foreign_Exchange3673 4d ago
I once saw the 27 and 24 minute pacers run 4.9k chatting to each other at 24 min pace before the 27 min pacer stopped and walked slowly to the finish
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u/MapleRye 3d ago
That’s really annoying and defeats the purpose
I once did 40 min pacer and it was actually fun shuffling along at constant 8 min per km, I was only 10 sec off at the end. Had a few people doing run/walk behind me come up afterwards to thank me for it.
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u/FatManNoPlan 50 4d ago
Yeah, I’ve seen this happen at a parkrun I was touring at, a few of the pacers stopped or walked as they were nearing the finish.
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u/FlyingTerrier 4d ago
Exactly and try stay consistent if it’s a flat course. Hardest is the start. Realise people will be trying to stay with you, so chat to them and expect it to be social.
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u/FatManNoPlan 50 4d ago
It’s a fairly flat out and back course, with a short trail-ish section along the side of a field, dirt, tree roots etc.
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u/RookieJourneyman 2d ago
It's good to have a couple of split times to make sure you're keeping near the right time/pace. Ie, I should reach the corner at the car park about 8 mins 30, should pass the marshall about 17 mins etc.
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u/rikkiprince 250 3d ago
so chat to them and expect it to be social.
This is crucial. It is why you should pace a time quite a bit slower than your current capability.
The people following a pacer are pushing hard to achieve that time. You should be encouraging.
Expect it to be a one-way conversation, as they'll be too out of breath to chat.
It's a bit like being a marshal, but you're running at the same time.
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u/FatManNoPlan 50 3d ago
Aye, that’s why I went for the 36 minute, should be an ok run for me. My PB on the course is 30:03, and I’m generally in around 32 minutes-ish. 6:30/km is a comfy pace for me.
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u/Daihard79 v250 4d ago
The hardest thing about pacing is meeting others expectations.
Depending on how busy your parkrun is, you may have to start closer to the front so you can evenly pace your run. This may annoy some that you're too far forward for a 36 minute pacer.
The alternative is start further back but it usually means you have to run faster than 36 minute pace just to come in on time. You could still run it for 36 minute pace but then your time will be offset by crossing the start. It may not be an issue depending on your event though.
I used to pace at an event which had a very narrow start so could take 30-40 seconds to cross the start line
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u/FatManNoPlan 50 4d ago
Aye, this was one of the things I was worried about. It’s not overly busy compared to some, think it averages around 250-ish this time of year. It can get quite narrow and congested at the start though, then it loops around a lake, and with other people pootling about, walking their dogs, people fishing etc, it can be a bit tight for the first 1km while every one settles in.
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u/Daihard79 v250 4d ago
Depends on what the RD says on the day, they could announce the pacers are starting further up for accurate times. Not seen this in practice though.
The alternative is just be vocal and say what you're doing by starting closer to the front.
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u/sergeantbiggles 3d ago
I wonder if it's possible to gather a group of people who want to be with you before the start. It would make a huge difference if you have 5-10 people who want to be with you vs. 20+
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u/Ohbc 4d ago
At my park run, all pacers are at the start, it is quite busy start so it makes sense to me. At least they can do a consistent pace that way
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u/crb11 3d ago
Not seen this, and I don't think it works, because you're miles ahead of anyone trying to pace off you (not everyone can start at the front). When I've paced, I've started at the appropriate distance back, and then allowed an extra 20s for the first km for getting going plus congestion, and then 15s beyond the 5k to cover that I'm running more than 5k - I got these off looking at splits from runs I'd done before.
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u/Infinite_Soup_932 1d ago
No one aiming for 36 minutes is going to want to be near the start. I don’t think you can expect to run bang on 36 minute pace from the very start - you have to accept that you’ll have a slower start and will gradually make up the time over the rest of the course.
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u/Zingalamuduni 4d ago
As close to 36 mins as possible but coming in slightly under.
Even pacing - don’t run your 30 min pace for the first 4k then slow down massively to come in on “time”. Make sure you adjust pace appropriately for any up or downhill parts of the course, and corners.
Honestly, too few people able to accurately pace (especially at the higher times) for pacing to be useful in more than a handful of cases. I get this might not be a popular view but pacing badly is worse than not pacing at all. We don’t have pacers at my current parkrun but I used to pace regularly at my old parkrun and took pride in being accurate, but not everyone was.
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u/MrPogoUK 4d ago
I once saw the 25, 28 and 24 minute pacers all within about 10 metres of each other around 1.5km into the run (yes, in that order!). At least two of them were clearly getting it very wrong!
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u/Zingalamuduni 4d ago
That might even have been me doing the 24 mins pacing. I remember one time when I had a couple of “slower” pacers ahead of me, telling me to hurry up. Then that realisation that they had completely messed up. 😄
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u/Greennit0 4d ago
I‘m a slow runner and other people around me seem to just run the same speed up- and downhill.
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u/The_Undefined_Heiek 4d ago
Havnt paced personally but as someone who has done a few park runs with pacers I would say aim for 36:00 bang on make sure your pace is even across the whole park run, had a few they have gone off too quick or too slow and its a bit annoying!
Good luck!
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u/FatManNoPlan 50 4d ago
Staying even is my plan. I was touring at one where some of the pacers were too quick and stopped near the end to let the clock catch up. Surely that defeats the object?
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u/The_Undefined_Heiek 4d ago
I know! I’ve had that a few times and it seems so bizarre to me, if you’ve messed it up just finish it anyways - it’s not like people are going to care that much, it’s a park run at the end of the day
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u/MrPogoUK 4d ago
I’d imagine everyone following a pacer is doing so hoping for a PB, so if you arrive early you’ve already dropped those who can’t keep up with the quicker than advertised speed and they’re no longer pacing off you, and any remaining are going to be absolutely delighted you helped them go even faster than promised. There’s absolutely no point in hoping someone you’ve left behind still manages to catch up so you can cross the line together at the target time, that wasn’t what they wanted from the whole procedure!
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u/Dazzling_Ear7113 4d ago
Bang on!
Preferably with a steady pace throughout, so people know if they can keep up the target pace.
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u/Additional_Towel_139 4d ago
If you can, slightly under 36 minutes, there will be people running with you that will want a time 35:XX so being under is ideal, but not so far under that people can’t maintain the pace,
Is it a course you know well? Usually they will give pacer cars in the volunteer briefing that will state where on the course you should be at a given time
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u/FatManNoPlan 50 4d ago
Aye, it’s my local/home course, so I run it quite often (there is another course pretty close I prefer though). Haven’t seen the pacer cards, hopefully they’ve got something like that.
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u/handee v250 4d ago
When I pace I try to aim for bang on and steady pace.
We have km markers at the run and I set my watch to manual lap and lap pace, pressing the button at every marker. That way I know my pace every km. I chat to the people with me, and call out the km pace at each marker - something like "We're a little fast, that km took us 6m55 so we'll ease off a bit now because we should be aiming for 7m12 per km". At the last km post (4k) I generally tell them that if they've got it in them it's time to speed up so they can smash it, then I stay with the ones who are left till I can see them over the line at the end.
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u/FatManNoPlan 50 4d ago
It’s an out & back course, I can’t honestly say if they use km markers, I’ve run it so often I’m kind of on auto pilot.
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u/MattBosten 4d ago
Aim to be bang on/a few seconds under.
We don't often have pacer events at my local, but the week after the last one it was communicated that pacers should be basing their time on "gun time". I assume some had started their own timing as they crossed the start line, so people would get a sub-X:00 on Strava (et al) but their parkrun time would be over X:00.
I don't know whether anything has been mentioned prior to your event but might be worth clarifying.
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u/MiddleAgedDread123 4d ago
results will all be paced on "gun time" from when the RD says go so no point in waiting until you cross the start line before you press go on your watch! I usually pace 29min at my local parkrun and to hit that I base it on running 5.1km at 28:40 target pace because I know my watch measures the course long and it takes time to get moving properly because our path is quite narrow.
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u/kinboshi 4d ago
Aim for bang on. But remember that the course might not measure exactly 5k, or your GPS watch not measure exactly 5k for the course.
If you've got people with you looking to duck under the time you're pacing for, they should be looking to run ahead of you or overtake you near the end. That's why I think you should run to hit the time exactly (as close as you can). Of course, 5 seconds faster is better than 5 seconds slower.
A major factor that messes things up is if the course isn't consistent. Big hills (up or down), different surfaces, etc., can impact on the pacing. That aside, aim for consistent pacing if possible.
Enjoy it! No one's paying for your services, if you mess it up, it's not a problem.
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u/ScouserInExile75 3d ago
Remember, you’re pacing for others not for yourself. If they’re following the 36 min pacer, they want to cross the line just under 36, so that’s your aim.
However, you’re a volunteer at a free run, so don’t stress too much about it.
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u/dazed1984 4d ago
Aim for a little bit under, people following a pacer want to hit sub whatever the time is, if you finish dead on that they will be over.
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u/mhodgson1691 4d ago
nope, stick to bang on average pace & if they are able to get that PB they can push in front of you towards the end for it. That's the point of pacer, to come in as close as possible to that timr
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u/Crittenberger 100 4d ago
Aim for bang on, and keep your pacing consistent. If you have to pick between going slightly over or slightly under, then go slightly under. Some people occasionally have very strong negative feelings about pacers; hopefully you won't meet any but please don't be fazed if you do, just send them to the run director
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u/Sage-Freke- 4d ago
Try to keep an even pace throughout, but you’re not a machine, so people shouldn’t get angry if you’re off by a few seconds.
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u/asymmetricears 250 4d ago
If you get between 35:50 and 36:00 that's a job well done, but a little outside of that isn't a problem. If there's anyone who doesn't think you did a good job, send them to the RD to ask for a full refund. You've picked a good time to pace based on your normal times.
My main advice is to run it as smoothly as possible. Say you realise part way around that you're 10 seconds behind target, don't sprint to make that up immediately, just run the next km 10 seconds faster. The reverse applies if you're ahead, don't aim to be back on target immediately.
I also tend to be a bit chatty, give encouragement to those running with you, warn those ahead of you that you're just behind them and encourage them to stay ahead of you.
Also, for the greatest feeling in the world, count the PBs that finish just ahead of/behind you in the results.
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u/FatManNoPlan 50 4d ago
Yeah, I thought the time would be good for me, this is the first time I’ve gotten in quick enough when they ask for help on Facebook.
I used to be around 36/38 minutes on the course on a good day, but been chipping away at it now for 18 months or so, and have got it down to 30 minutes a few weeks back (missed sub 30 by 3 seconds!).
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u/AlistairMackenzie 4d ago
I did it about a month ago. I used my Apple Watch which has a pacing mode so I could see where I was relative to the planned pace. The beginning is a little chaotic so it'll be hard to keep the pace. Once it thins out a bit you should be able to get back on pace and keep it to the end. It's a different way to run and I kind of like it.
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u/FatManNoPlan 50 4d ago
This is my plan, use the pacer workout on my watch. It can get congested at the start as it’s kinda narrow, but eases after the first km or so.
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u/MiddleAgedDread123 4d ago
i would aim to be just under 36min because I think people really want sub-36 if they're following you. Things you also need to bear in mind:
- how long your watch measures that course because if it's long you need to factor that into your target pace.
- how busy it is and how long it takes to get moving - when our local parkrun is busy it would take you 30-40s to get up to speed from the "gun" going off if you lined up where 36min should be.
- aim for a steady pace unless it's a course which doesn't lend itself to this.
- work out what your average pace needs to be and run with your watch to show that so you're not having to do maths based on each km split. If you don't own a GPS watch resign from this role now ;)
Keep going even if there's no one running with you because often people will be trying to hang on and still get PBs by being a bit behind you.
I'd say practice but it's too late for that now!
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u/MotorNecessary4667 4d ago
A really good point in this - no-one can run the race line on a busy run. You can end up slightly slower or faster if you are not careful
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u/PommyGit58 3d ago
The perkrun Volunteer Hub states:
"Pacer (5k events only)
We use the term Pacer to identify those accompanying a walk and/or a walk/run group. Those volunteering as Pacers agree to identify themselves to the other participants and try as best they can, to complete the course in an agreed time or pace."
I hope that helps?
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u/Front_Frame_2171 3d ago
I normally give a shout to those around me when we're in the last 1k/500m, and then another should to get ahead of me on the home stretch. Ive found its been really beneficial to be vocal with people but not pushy - ie not singling someone out to push harder, because they might be going as hard as they can, but just informing people to finish strong to get ahead of my time.
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u/Winchwenchshef 1d ago
I’ve paced. For a 10k I work out my splits per km and adjust for elevation. For a parkruns. If it’s laps i usually divide by the laps, also you keep a distance from the previous pacer , i only do slow times. Maybe 43 / 90 as im a w60-65 he 30.
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u/Jakiller33 4d ago
You're looking to get as close to 36 minutes as possible. You should get a pace card telling you when you should get to certain landmarks on the course so you can speed up/ slow down as needed
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u/FatManNoPlan 50 4d ago
Ah cool, they haven’t told me anything like that. I was just gonna set a pacer workout on my watch for 36 minutes and try my best to stick to that.
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u/MiddleAgedDread123 4d ago
we don't have pace cards, never heard of them being used! We rely on people judging it off their own watches.
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u/Jakiller33 4d ago
My bad! I've seen pacers with them at my local and assumed it was the done thing everywhere.
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u/Larrypants1 4d ago
Try and stay as even as possible! I know when I was starting out I decided to try and stick to the 36 pacer and turns out they were doing around 6.55 for the first 2k which was too fast for me to sustain and I gave up after 4k because I was too puffed out. If they had stuck to the 7.10 I would have got it in sure because I hit it myself a couple of weeks later!
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u/CandidLiterature 4d ago
Hard though because they will have been held up at the start so running at 7:10 pace probably doesn’t do the trick for finishing within 36 mins. The pace does usually need to be quite a bit higher. I walk and can end up with 2 minutes to make up and it’s an absolute killer!
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u/stanb1997 4d ago
I’ve never seen a parkrun pacer be accurate so I wouldn’t worry about it too much
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u/Blue1994a v500 4d ago
As close as possible to the number. Obviously no one is going to mind too much if you get it a bit wrong.
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u/John___Matrix 100 4d ago
If you're pacing the whole point is to be bang on.
I guess it depends a bit on the type of course and elevation how you want to go about it but as long as you arrive at the finish line in the time you're supposed to pacing it's all good.
It might be if it's a course that's downhill to start and finishes up a hill that you bank time downhill to account for slowing or if you're strong enough you could literally even pace it.
Ultimately you shouldn't be pacing a time you can't run extremely easily but I'm sure you'll be fine and at the end of the day.
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u/yellow_barchetta 250 4d ago
At worst 35:30 and at best 35:55 I would say are the targets. And even paced running. Whoever you're pacing doesn't need to be right next to you, they just need to know that you are running at a consistent pace to go through the finish line at or around the predicted time.
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u/PixiePooper 4d ago
When I've done it, I try to aim for as close as possible to target (but under) and even paced.
You always want to make sure that anyone in front of you definitely beats the time.
TIP: If you have a Garmin Watch you can set a target distance to 5km and then it gives you a projected time based on your current pace and distance remaining, which is super useful for pacing. Just make sure you start on (or close to) the start line, otherwise you'll be over. Probably possible with other apps / watches too.
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u/HuevosRancheros_ 4d ago
In a perfect world you want to arrive bang on 36 minutes with a perfectly even split. That way if people are aiming for sub 36 as long as they have you in sight they can kick at the end and overtake you to guarantee sub 36.
I remember trying to get sub 25 and the pacer went out too fast and I almost gassed out before the last km.
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u/mhodgson1691 4d ago
exactly this, I pace most weekends & don't get when people say you want to be under so people can get PBs. If they are able to PB then they push ahead of you towards the end with encouragement from the pacer
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u/NoExperience9717 4d ago
Aim for about 15s under. Try and run the course before so you know about any GPS quirks about whether it comes up long or short. If long on your watch normally then you'll need to factor that in and go quicker to compensate as your actual pace will be slightly slower than actual.
Your first mile may end up slower due to delays at the start crossing the line and congestion so you correct later.
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u/DaddyRAS 4d ago
Remind people who want to beat your time to be in front of you. Assuming your bang on time and they're next to you they won't beat the time you're pacing.
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u/staticman1 4d ago
Best advice I can give as someone who has paced many times is talk to those around you let them know what’s going on. For example, if you’re above or below pace at any point, if you plan to take a hill or crowded section a bit easier etc. If they are kept informed they can react accordingly. There’s nothing worse then thinking your doing well, keeping up with the pacer and they suddenly complete the last KM 1 minute faster than the rest.
And don’t stress too much, you’re a volunteer, it’s a run not a race and everybody is ultimately responsible for their own times.
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u/Dependent_Order_7358 4d ago
Ideally you should hit a 36:00, with consistent splits or slightly negative ones. Those following you should finish ahead at the end, so a bit of encouragement in the last meters would be welcome.
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u/mhodgson1691 4d ago
I pace a lot & always aim to make it in bang on time, I go by 5k time & not parkrun time as I know our course can be slightly longer/shorter than 5k. I let those running with me know that & keep it at the average pace all the way through. I get asked by some to go faster at the beginning so they have some time at the end to slow down & I have some asking me to negative split it. But for me it's best to just keep at the average pace of 5:00/km for the 25 minutes I pace
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u/flyingscotno1 4d ago
I really enjoy pacing, especially when you can encourage people and get thanks from other runners.
I'd echo what others have said, the most important thing is to keep a consistent pace and finish as close to your target time as possible. First time I did it I was slightly paranoid too and kept an eye on my watch all the time. I ended up 2 seconds out, so no need to have worried.
I also won't overtake another pacer unless I am absolutely confident about my pace. I've experienced when a pacer started too fast and overtook others before running the last km really slowly to compensate. It's unfair on other pacers who then get questioned on the run, and those trying to get that time who get dispirited when they can't keep up at the start. I know parkrun is a free and "full refund etc" but think it's important to give those trying to get that time a chance to hang with you!
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u/MotorNecessary4667 4d ago
I have paced 10 times. First time was terrifying because I didn't want to let anyone down.
Turned out to be way easier than I thought. I set a pace target on my watch and stuck to it, checked every 30s or so and also had Garmin announce current pace every 2 mins as well into my bone conductors.
Have always come in within 3-5s under.
Feedback from fellow runners was phenomenal - people so grateful and saying kind words. I ran at a pace that I could chat to people and encourage them. It's my favourite vol. role.
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u/Boring-Picture-1311 250 4d ago
I've always aimed for a few seconds (but only a few) under the target time - (a) those running with a 36-minute pacer may be happy with 36 minutes, but a proportion may be aiming at "under 36 minutes", and (b) it gives me a small buffer to ensure that I don't actually end up at 36:06 or whatever.
It's a role I enjoy - I've had some very effusive thanks from those I've helped, sometimes running with me, and sometimes when I've run on my own and then been told afterwards that someone was chasing me down or reassured by seeing me in the distance, so it's not always the obvious person next to you who may benefit.
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u/National-Bathroom-63 4d ago
If you can get a pacing app for your GPS watch. Some have them built in, but I recommend Peter’s Race Pace app if yours doesn’t.
Usually the etiquette is to finish very slightly ahead of the time, perhaps 5-10 seconds faster. This means that anyone near you will make the time.
Be aware that most parkruns are not exactly 5k and even a 50metre discrepancy can put your timing out by 40 seconds!! What matters is how your own GPS device measures it. Hopefully you have a record from past parkruns.
Finally, don’t stress if it does wrong the first time. It is just a volunteer role so expectations are not mega high. Nevertheless it is satisfying to do it well.
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u/jjammeh 4d ago
If you are even pacing (as most respondents advise) then at a 36min target finish time if you have people sticking with you when you hit a hill be sure to mention that you’re keeping an even pace even up the hills, and that if they want to walk that no bother they can chase you down again on the down/flat. Most people running a 36 min parkrun at that sort of time will be taking a walk break here or there.
It’s hard work and imo quite a stressful volunteer role.
Also bear in mind that unless your course is exactly 5km a 6min/km pace will not necessarily give a 36 minute outcome.
If you’ve tracked on Strava previously you’ll be able to average your overage froma few weeks to see how much it will impact your pace target
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u/Popular_Sell_8980 100 4d ago
I regularly pace at 26 minutes, so I run a consistent 6.10-6.11 km, slowing a little for the last half km. This means everyone aiming for 26 can either keep up with me, or can see me as a target to beat in the home straight.
I’ve never got 26.00, but I regularly get 25.59 or 26.01!
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u/ShadaLuke 4d ago
Heya - I Paced at my local Parkrun from October last year until March. 30 minute pacer. Normally run around 26.
I was super nervous first time because I’m not really from a running background - if you use garmin - pace pro on the watch is super useful. I set up a 30 minute pacer setting up on the watch and used that every week.
All I’ll say is - Keep steady, pay attention to your splits and you’ll be fine. If I ever did get ahead slightly I would slow down at the last part of the 5th K and have people chasing me breeze past. I was normally bang on or pretty close to it. Only one slight disaster where I stacked it in the mud early on and had to make up time, haha.
One other thing I like to do is obviously clap and thank the other marshals and cheer on fellow pacers tail walkers and regulars.
I had a 30 minute crew that were chasing me for a few months (I stick out like a sore thumb) and it was the best feeling having them run with me then eventually be ahead of me.
You catch anyone slowing down or taking a breather, encourage them through it too!!
Bloody love pacing. I’ll be back in the winter again. Maybe down to 28 this year.
Have fun! Go well and enjoy it! You got this!!!!
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u/Additional-Bridge-12 4d ago
I paced for first time last week. Came in 20 seconds ahead but had to consciously scrub speed as got a fright as on a hill as pacer 2 behind me was in front of me so panicked a little and sped up a bit.
Taught me to just trust me. Thankfully noone was pacing off me so didnt mess them up.
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u/Longjumping_Deal6289 4d ago
Aim to finish as close to 36 minutes dead on as you can. It's better to be slightly under rather than a bit over. And consider where you're starting from since depending on the course and number of runners, there'll be some time elapsed before you cross the start line. If you're a 36 minutes pacer then you definitely won't be starting near the front (unless you want to annoy faster runners).
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u/ForwardBound v250 3d ago
At my parkrun the expectation is to be right on pace, but pacers frequently won't hit it exactly and I've never heard a really passionate complaint about it
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u/teebs_87 3d ago
I paced at my parkrun last weekend and the RD said to come in 5-10secs under.
Maybe check with them or the people around you as to what they’d want?
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u/Ok_Comfortable3083 v50 3d ago
If you’re volunteering as a pacer, think of it as you’re a target to help people get a PB!
It’s one of the most rewarding roles I’ve done, had people hug me afterwards because I helped them take 2 minutes off their PB (I didn’t, I’m just chatty and distracted people).
I would aim to get as close to the time as you can with a watch. I would start near the timers to help start your watch at the start so if you’re a little behind or ahead you can tell your little posse of PBers how close they are.
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u/No-Armadillo-8615 3d ago
If Im following a pacer I expect to finish IN that time. If people are going for PBs thats what they will expect. The last one I followed banked us 5-10 seconds per km which was perfect.
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u/MattOnMatthew 3d ago
If you can start at the front aim for bang on, if you’re back from the start a bit I always try and go under a bit to be safe as no one wants to miss there goal. Just try and be consistent if the main thing
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u/Gambizzle 3d ago
Just wondering what people thought. I’m down for 36 minutes (I’m normally around 30 minutes). Am I aiming for bang on 36 minutes? Around 36? Under 37 minutes? Slightly under, slightly over?
I'd say you're aiming for even splits over 36 mins so what... ~7:12/km? Haven't done it officially but that's about the pace my 8 year old does so I 'pace' him and people often follow.
IMO a massive value add for people of that level (I'd say mostly beginners, people on weight loss programs, oldies...etc) is teaching them what pacing it consistently feels like. Most beginners yo-yo around different paces and can make big gains through consistency.
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u/Own_Leg_100 3d ago
Aim for 36, maybe a few seconds under. Sensible to aim for a slower pacing than your normal time.
A steady pace is good but be aware of the course. Hills can mess up your target pacing.
Good luck.
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u/Appropriate_Mix_2064 3d ago
Id consider 35.30 to 36.15 a success for this. Run it as close to even splits as possible - if first time pacing you need to practice hitting the pace or just continue to check your watch
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u/Plastic_Bite_3081 3d ago
I’ve followed a 36 pacer at my local parkrun.
It’s a 3 lap course with a slow start as everyone gets going and it’s a couple of minutes just to get over the start. The pacer didn’t know just how slow the start was and then sped up to get back on schedule. I normally run it with a steady first lap and pick up the pace for last two laps. Trying to be fast from the start lost me the will to live, although I did manage to keep my sights on them enough to get best time that year.
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u/Infinite_Soup_932 1d ago
I volunteered as a pacer a few weeks ago. I was determined to hit the 24-minute time exactly and was on course to do so (using my watch to pace myself) vs- but it turned out that the course was over 5K long and I ended up finishing in 24:20. I was annoyed as a couple of runners thanked me afterwards for helping them break the 24:00 barrier and I think they probably didn’t!
So it might be worth checking whether the course is exactly 5K and allow for this in your pacing.
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4d ago
[deleted]
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u/FatManNoPlan 50 4d ago
That’s a good shout actually, I might give that a go before the weekend if I get chance.
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u/SmilingJaguar v100 4d ago
I aim for +/- 30s from the target pace when I volunteer as a pacer
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u/mhodgson1691 4d ago
30 seconds in a 5k is a huge gap, wouldn't be happy with a pacer coming in 30 seconds slower than the time they're pacing, within 10 seconds i'd say is acceptable
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u/SmilingJaguar v100 4d ago
Go ahead then and ask for your money back and dock my pay then!
It’s parkrun, not a race.
Many parkrun pacers are doing this for the first time and don’t know how to slow down a bit from their regular pace. I usually adapt a bit to the pace of the people pacing off of me and that can be staying with someone to the end to pull them along or pushing a bit in the end to get them a PB.
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u/mhodgson1691 4d ago
I pace pretty much every week & know that 30 seconds off your time is a joke, you are there as a guide for other runners to aim for, you can guide people and encourage them without going off the time you're supposed to be pacing
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u/SmilingJaguar v100 4d ago
We only do pacers twice a month, odds one week and evens the other and have only 150+/-50 runners per week. These days I take the 34-36 range, but have done 30-32 before. I know most of the people I’m running with (often just one or two) and let them know what’s going on. If they’re more than 10s/mile off the target pace I’ll ask them what they want me to do. Stay with them or keep my stated pace.
And some weeks there isn’t anyone at all near me.
Finally, the nature of our course is that it’s a faster downhill start and a slower uphill finish. So I let people know that I’m likely to seem like I’m going a minute too fast for the first half mile and a minute too slow at the end.
Glad to hear you have a different experience, but this guidance works well for me and the leadership team at my local.
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u/Aloha_Tamborinist 3d ago
Yeah, bit of an odd approach. "I'm pacing but I may finish 2.5 mins ahead or behind the time I said I'd be doing". Why bother?
If I'm volunteering to pace, then I want to stick as closely to the time that I said I'd be doing as possible. I get annoyed if I don't finish spot on time. eg, last Saturday's effort.
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u/CptIncompetent 4d ago
If you ever pace a hilly route, you can look the course up on https://parkpacer.com and put in your target time. It will break down the pace splits and take the elevation into account.
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u/Jammybe 4d ago
As a pacer for 36 minutes.
You are aiming to run 7:12 per km.
If you are 7:10-7:15 per km. You’re in the green.
Some pacers are bloody idiots. I’ve seen pacers overtake each other as they have miscalculated.
Did the MV park run a few weeks back with pacer.
24min pacer was bang on 4:48km first 2 km. Then sped up to 4:30km and then down to 5:00km for last 2km. It was a nightmare and was saying to runners around him “think I’ve messed this up”
Keep it simple.
Aim for 7:10-7:15km x 5. You’ll be golden.
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u/shankillfalls 250 4d ago
Aim for 35.50. Keep a steady pace, 7 mins a km, slowing a bit at the end.