Have you ever wondered whether or not you should run with a pace group during a race?
Pace groups are offered at many races throughout the country. My local running club, the New York Road Runners, offers pace groups for all races that are 13.1 miles in length or longer.
Running with a pace group might sound like a safe way to nail your race day goal, but it’s not always the best option.
If you’re trying to decide whether or not to run your fall race with a pace group, I’m here to help. Below is a good old fashioned pro and con list of running with a pace group.
Pros:
- Starting the race at a controlled pace can help prevent you from starting out too fast.
- You’ll be surrounded by runners that have the same time goal you have.
- Teamwork makes the dreamwork.
- A good pace leader is encouraging and can cheer you up when you’re feeling a bit down.
- You don’t have to stress about what pace you are running. Just follow the leader.
- If your GPS watch isn’t working and you depend upon it for nailing your pace, you can rest assured you’ll be running the pace you need to run.
Cons:
- Pace groups generally run even splits. If this isn’t a part of your race day plan and you plan to run a negative split, you won’t be able to run with the group for the entire race.
- It’s crowded and hard to see objects on the road in front of you.
- If you’re having a bad day and can’t keep up with the pace group, it is very difficult to stay mentally strong when the group pulls ahead of you.
- Water stops are more difficult to manage when you’re running in a big pack.
- Getting separated from the group for any reason can cause a sense of panic if you don’t have a back-up race strategy in place.
- Pace group leaders are human and have bad days too. If your pace leader is running too fast or too slow you won’t hit your race goal.
Personally, I don’t love running with pace groups. However, I do think they can be useful and right for some runners.
A good way to use a pace group is to start the race with a pace group that’s running slightly slower than your goal time, then when it’s time for you to pick up the pace as per your race strategy you can leave the group behind and run ahead.
I hope if you’re contemplating running with a pace group anytime soon that you find this list helpful.
Helen says
I completely agree with all your pros and cons. Personally, I have never run an entire race with a pace group, but I like to start with one to prevent me from going out too fast. For my last marathon I stuck with the 3:35 pace group until mile 6, where I left them to ultimately finish in 3:29. It was definitely a lot less crowded after I left them, but at some points towards the end it would have been nice to have someone to keep me from slowing down!
Scott says
I ran my sixth half marathon this past weekend and having been dealing with Achilles tendinitis for the better part of the summer I decided a sub 1:40 half would be a good goal. There happened to be a 1:40 pacer so I decided to join her from the start. It was encouraging to run the first few miles with the group after which I decided j was feeling strong and I would push my pace a little bit. I finished in 1:38:47, 10 seconds off my course beat from a few years ago. I almost always train alone but it was nice to have a group to run with for a little while. After separating myself from the group, I felt motivated to stay in front – I’m very competitive! I actually wish there was a faster pace group, like 1:35, so I’d push myself a little harder and go for a PR!
Allie says
Seems like there are SO many large pace groups at all the races!! I have a lot of pros and cons to them in my mind (pro: I sort of know if I’m on target for my goal when I see them, con: they sometimes go too fast and take up the whole road) but I’ve never actually run with one before. Interesting points as always Jess. Looking forward to seeing you at RW!
Gianna @ Run, Lift, Repeat says
I started Hartford with the 4 hour pace group a couple years back…and they threw down 8:30’s the first few miles. They wound up banking time and finished right under 4. Sadly I wound up blowing up and earned a DNF. I put all my faith in them and was struggling and should have backed off. I have found myself finding people in my same groove/pace on the course being helpful though.