How to Pace a Half Marathon: 3 Proven race day Strategies for half marathon Success

You've trained for months. You've put in the work. And then race day comes, and you go out too fast because everyone around you is flying, or you hold back too much and finish wondering "what if I'd pushed harder?"

Here's the truth: There's no one "right" way to run or race a half marathon.

The best pacing strategy depends on your goals, your training, and honestly—what you want from the race day experience. Some runners are chasing a specific time and need a precise, disciplined approach. Others are running for joy, community, or simply to prove they can cover the distance.

Instead of leaving it up to chance, let's break down the 3 half marathon pacing strategies every runner should know—so you can choose the one that's right for YOUR race.

Understanding Half Marathon Pacing Basics

Before we dive into specific strategies, let's establish some fundamentals.

What is pacing? Pacing is how you distribute your effort across the 13.1 miles. Smart pacing means running at a sustainable effort that allows you to finish strong rather than limping across the line depleted.

Why does pacing matter? Your body has limited glycogen stores and cardiovascular capacity. Start too fast, and you'll burn through your energy reserves before you reach the finish. Start too conservatively, and you'll leave potential on the table. The key is finding the sweet spot that aligns with your fitness and goals.

Running by effort vs. running by pace: While many runners fixate on pace per mile, the smartest runners adjust their pacing strategy based on effort—especially on courses with elevation changes. We'll cover exactly how to do this below.

Strategy #1: All-Out Racing Pace (For PR Attempts)

This is your go-time strategy. Maybe you have a specific outcome time goal. Maybe you're hoping to run a smart race. Either way, you've trained for this, and you're ready to go hard, push yourself to see what you can do, and give your best effort from start to finish.

The goal isn't to sprint the entire distance—it's to run as efficiently and evenly as possible around your goal race pace, knowing when to hold back and when to push.

For all-out racing, the goal is to spend a lot of time in training running race pace so that even if it scares you or intimidates you, you know it well. You know how it feels and you've done the mental work to feel confident holding it for longer periods of time.

The Basic Approach

Miles 1–3: Start controlled (10–15 seconds slower than goal race pace)

You're holding back deliberately, letting your body settle in and warm up. It should feel smooth and in control—finding ease but with purpose. Yes, runners will pass you. Let them go. You're playing the long game.

Miles 4–10: Lock into goal race pace

This is your cruising gear. Dial into your target pace and settle into your rhythm. It'll feel like work, but sustainable work. This is where you trust your training and resist the urge to speed up or slow down based on how others around you are moving.

Miles 11–13.1: Finish strong (5–10 seconds faster than goal pace)

If your legs are still underneath you and you've executed the first 10 miles well, this is where you dig deep. Aim for slightly faster than goal pace, or lean in and race the runners around you. You're finishing strong, not crashing.

Can your final mile be even stronger—maybe 15-30 seconds faster than goal pace? Can you finish that final 0.1 on an all-out effort? If you've paced well, the answer should be yes.

The Mid-Race Check-In Strategy

The goal with race pace is constantly checking in. Can I hold this for the rest of the race? Make moves when you hit mile 8 based on how you feel.

If you feel stellar, can you dip 5 seconds below race pace? Between 10 and 11, can you go 5 more seconds faster? Then, for the rest of the race, can you find 10-15 second intervals where you push a little harder?

Not sprinting—just a concentrated effort to move your feet a little quicker.

Adjusting for Elevation

Here's where many runners make mistakes: you can't pace by the watch alone on hilly courses. You need to switch gears and run by effort.

Uphill sections: Run a strong, steady effort—not a specific pace. It's completely fine if your pace slows. Your job is to stay tall, drive your arms, and run strong up and over the hill. Don't blow up trying to maintain flat-ground pace on a climb.

Downhill sections: Quick turnover, let gravity help, but don't overcook it. This isn't about "making up time"—it's about using the downhill to your advantage. Let gravity pull you down the hill. Lean into the hill and let your legs go.

Flat sections: This is your recovery zone after hills. Settle back into your breathing, relax your shoulders, and reconnect with your rhythm. Smile. You have this.

Mantra for hilly courses: "Strong up and over. Quick and light down. Lean into the hill. Recover on the flat."

If you try to "make up time" on every hill, you're playing a risky game that usually backfires around mile 10. Running by effort means you stay consistent with your energy output—which makes a huge difference in how you feel in those final miles.

All-Out Race Strategy Recap

✓ Start 10–15 seconds slower than race pace (let the eager runners go)
✓ Lock into goal pace once you're warm and settled
✓ Only push once you're past mile 8—and only if you've got it
✓ Adjust for hills: run by effort, not pace
✓ Use gravity on downhills, find your rhythm on flats
✓ Finish knowing you ran smart from start to finish

Best for: Runners who have trained specifically at race pace, practiced holding it for longer periods in workouts, and are pursuing a specific time goal or PR.

Strategy #2: The Goldilocks Strategy (Controlled → Confident → Strong)

This is the in-between approach: part experience, part performance. You run the first half smart and controlled—building confidence with every mile—then give yourself permission to race the second half. The key is patience early and courage late.

The Goldilocks strategy is perfect for runners who maybe didn't train at a specific race pace or want to find a balance between enjoying the day and seeing what they're capable of.

When to Use the Goldilocks Strategy

• You're not 100% sure how your training will translate to race day

• You want to enjoy the crowd, soak up the experience, and still run well

• You've got some fire in your legs but don't want to blow up spectacularly

• You're testing fitness or running your first half marathon

What It Looks Like

Miles 1–6: Relaxed but purposeful

You're smiling, high-fiving spectators, settling into a comfortable rhythm. The effort feels controlled and sustainable. You're not racing yet—you're building confidence and banking energy.

Mile 7: Check-in time

How do you feel? Strong? Good? Is there more in the tank? This is your decision point. Use this mile to assess your body and energy levels.

Miles 8–13.1: Permission to push

If you're feeling good at mile 7, start gradually increasing your effort. Race smart, stay present, and finish proud. The beauty of this strategy is that you're making real-time decisions based on how you actually feel, not blindly following a predetermined pace.

Goal: A strong negative split (second half faster than the first), zero regrets, and maybe even a sneaky PR you didn't expect.

Best for: Runners who want to balance enjoyment with performance, those who didn't train at a specific race pace, or anyone who wants the freedom to adjust their effort mid-race based on how they're feeling.

Strategy #3: Party Pace (The Joy Ride)

This is the celebration run. The vibe is "we're here to have the best time." You're not racing the clock—you're running for the high fives, the playlist, the signs, the pride, the community, the accomplishment, and the pure joy of crossing that finish line.

When to Use Party Pace

• You're undertrained, coming back from illness or injury, or just not feeling it

• You're pacing a friend or running with a group

• You want to practice the distance without the pressure of a time goal

• Life has been chaotic and this race is your victory lap, not your exam

• You want to have fun and enjoy the entire race from start to finish

• You know that running a half marathon is a huge accomplishment and chasing time goals doesn't motivate you

What It Feels Like

You talk to strangers and friends, take selfies, and maybe even grab a shot or some orange slices from spectators. Your effort stays conversational and your heart stays full. You finish tired but not destroyed—energized and proud, not empty.

Slow, strong, and steady the entire way.

There's no shame in this approach. In fact, some of the most memorable race experiences come from party pace runs where you're fully present and soaking in every moment.

Goal: Finish strong, soak it all in, and remember why you fell in love with running in the first place.

Best for: Runners prioritizing the experience over the outcome, those managing injuries or life stress, or anyone who simply wants to enjoy the journey.

How to Choose the Right Half Marathon Pacing Strategy

Consider your training: Have you consistently practiced race pace in your workouts? All-out racing might be right for you. Had an inconsistent training block or didn't train at a specific pace? Goldilocks or party pace might be smarter choices.

Assess your goals: Are you chasing a specific time? All-out racing. Want to enjoy the experience while still running well? Goldilocks. Just want to finish and celebrate? Party pace.

Check in with your mental state: How are you feeling about this race? Fired up and confident? Go for it. Nervous or uncertain? Consider a more conservative approach.

Remember: You can adjust mid-race. Start with a plan, but give yourself permission to pivot if your body or the day is telling you something different. The best race is the one where you listen to yourself and finish proud of the effort you gave. That's the definition of personal best effort. Only you get to define it.

Common Half Marathon Pacing Mistakes to Avoid

Starting too fast: This is the #1 pacing mistake. The excitement, the crowd, the adrenaline—it all conspires to make you run faster than you should in those opening miles. Resist the urge. Let other runners go. Trust your plan.

Ignoring elevation: Running the same pace up hills, down hills, and on flats is a recipe for burnout. Learn to run by effort, not just pace.

Being too rigid: Your pacing strategy should be a guide, not a prison. If something feels off, adjust. If you're feeling unexpectedly strong, capitalize on it (carefully). If you're struggling, dial it back before you blow up.

Comparing yourself to other runners: Everyone around you is running their own race with their own fitness and goals. Stay in your lane—literally and metaphorically.

Not practicing race pace in training: The biggest mistake runners make is showing up on race day without ever having practiced their goal pace. Your body needs to know what race pace feels like before you ask it to hold that pace for 13.1 miles.

Practicing Your Half Marathon Pacing Strategy in Training

Your training should include workouts that help you:

• Identify your current race pace capability

• Practice sustaining goal race pace for extended periods

• Learn what race pace effort feels like in your body

• Build confidence that you can execute your pacing plan

This might include:

Tempo runs: Sustained efforts at or slightly slower than goal race pace
Race pace intervals: Repeats at goal race pace with short recovery
Long runs with race pace finish: Easy running with the final 2-4 miles at goal race pace
Dress rehearsal runs: 8-10 miles at goal race pace to simulate race conditions

The more you practice, the more natural your pacing strategy will feel on race day—and the more confidence you'll have in your ability to execute it.

Getting Support for Your Half Marathon Pacing Strategy

Understanding pacing strategy is one thing. Actually executing it on race day—when your adrenaline is pumping, other runners are passing you, and your mind is playing tricks—is another thing entirely.

This is exactly the kind of training we focus on in Badass Lady Gang training experiences and on the BALG Training Team.

We don't just hand you a plan and say "good luck with pacing." We help you:

• Understand YOUR specific goal race pace based on your current fitness

• Practice race pace in training so it feels natural on race day

• Learn how to adjust for hills, heat, and race-day conditions

• Build the mental confidence to execute your strategy when it gets hard

• Navigate the inevitable mid-race doubts and decisions

Whether you join one of our race-specific training experiences or the BALG Training Team for year-round support, you're getting:

✓ Customized training plans built around your life, fitness, and goals
✓ Live coaching calls with Coach Kelly to work through pacing strategies, answer questions, and keep you consistent
✓ A supportive community of runners training alongside you
✓ Strength training, mental game tools, and race strategy guidance
✓ The confidence to execute your plan on race day

Training for a specific race? Our training experiences give you 12 weeks of focused support with weekly coaching calls, customized plans, and a dedicated community training for the same race.

Want year-round support? The BALG Training Team gives you unlimited access to ALL training experiences, coaching calls 5 days a week, and ongoing support for any goal—5K, 10K, half marathon, marathon, you name it. Available as a monthly subscription so you can join for 1 month, 2 months, 3 months, or 4+ months.

[Learn more about BALG training experiences →]
[Join the BALG Training Team →]

The Bottom Line on Half Marathon Pacing

Pacing strategy matters. But you know what matters more? Having support, guidance, and a community that helps you figure out YOUR best approach and gives you the confidence to execute it.

That confidence comes from:

• Expert coaching that helps you understand pacing (not just follow a pace chart)

• Practice executing race pace in training so it feels natural on race day

• Mental game tools to stay calm and confident when the miles get hard

• A community that celebrates your wins and supports you through the struggles

There's no wrong way to run a half marathon, but pacing with intention helps you stay in control—and makes crossing that finish line feel that much sweeter.

Whether you're going all-out for a PR, running the Goldilocks strategy, or celebrating with a party pace finish—own your choice and run your race.

Trust your training. Run your race. See what happens.

Ready to make your next half marathon your best one yet? Join a BALG training experience and let's work on your pacing strategy together.

About the Author: Coach Kelly is the founder of Badass Lady Gang, a running community and coaching program dedicated to building confidence in women runners through education-based training. She helps runners of all paces understand the science behind their training so they can race with confidence and cross finish lines proud.