The Smartest Half Marathon Pace Strategy You’ve Never Tried The 1% Better Runner With DLake podcast

What if the best way to PR was to start slower, not faster?

You don’t win your half marathon in the first 5K—you survive it. In this episode, I coached Brandon through his real race plan to run a smart, sub-1:40 half without blowing up. We talk pacing science, elevation strategy, cold weather tactics, and how to finish fast with fuel still in the tank. Whether you’ve hit the wall one too many times or want to feel more in control on race day, this one’s for you.

Key Takeaways

Negative splits aren't just safer—they’re faster and feel better.
Reading the course map like a coach prevents energy waste on false flats and hills.
Cold weather isn’t a disadvantage—it’s actually your performance edge.

Timestamps

[00:00] This guy wants to run sub 1:40 marathon
[00:54] Brandon’s goal: Sub-1:40 and what’s at stake
[03:02] Risk vs reward of starting fast vs negative splitting
[04:24] Breaking down the false flat at Richmond
[04:53] Cold weather = free speed?
[06:10] How to pace mile 11–13 without bonking
[07:04] Structuring a plan that adapts on race day

Links & Learnings

📈 Get your free 8-week race tool guide training guide - https://dlakecreates.com/racetoolkitfree
🎧 Listen, read and learn more here https://dlakecreates.com/brandonrace1
More coaching advice here - https://dlakecreates.com/runinjurybrandon
Instagram – https://instagram.com/dlakecreates

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