I will be the official 1:45 pacer at this year’s Shrewsbury Half.

In Personal Training by RikLeave a Comment

I will be the official 1:45 pacer at this year’s Shrewsbury Half.
Below is my pacing plan, if you have any questions don’t hesitate to comment or message me.
See you at the start in less than two weks
Good luck and enjoy 😅


Hi, my name is Rik and I will be your official 1:45 pacer at this year’s Shrewsbury Half.

My pacing style regardless of the race distance is usually the average pace of target finish time from start to finish, in this race case it would have been 5’.00”/km wether it’s uphill or downhill all the way.

But I’ve come to realise that this pacing style suits short distances or perhaps a flat half marathon but not an undulating one like Shrewsbury Half.

This is why I’ve come up with a plan that breaks down the 21k distance in 5 sections: 4 x 5k and 1 x 1k to finish.

I’ve tested this pacing plan a couple of times earlier this year and both my friend John and I successfully achieved a PB.

Concentrating on one section at a time and getting every target right makes the half marathon experience less daunting.

I took into account the course difficulty too, so will be starting a little bit faster because runners will be fresh and full of adrenaline and we will bank 1’ after first section.

The second and third sections will be both 1’ slower as we run through the toughest part of the course, this means we will be a minute behind avg pace.

The fourth section will match the pace of the first one as the course becomes flat after we clear Ellesmere Rd.

The final section is only 1k long and is a nice downhill finish at an easy 5’/km pace and this where I expect a lot of runners to overtake me for a sub 1:45’ finish.

If you have any questions please don’t hesitate to ask or contact me. Happy running 😊

I will be the official 1:45 pacer at this year’s Shrewsbury Half.

If you would like to enquire about my Personal Training services then get in touch today! 07522 762 886 or riccardo@rikfitness.co.uk

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