For a 5K: You will want to find the fastest pace that you can run at maintain for the entire 5K. For a 15K: Find a pace that you can maintain throughout the entire race without slowing down at all in the second half of the race, which is when most people lose speed.
While working out, practice maintaining your pace as you get tired–don’t let yourself let up. While running longer runs, keep yourself from slowing down in the last miles–this will help you get in the mindset of not letting up during the race, even when you are exhausted.
Good breakfast items to eat before a race include: A bagel with peanut butter, oatmeal with milk, toast, dried fruit, and yogurt. If you tend to feel nervous or nauseous before a race, stick to smoothies or juices.
Staying at a steady pace will allow you to catch up to other runners who started the race off too quickly. You’ll be sure to get a boost of confidence every time you pass another runner.
To combat the heat, start out at a conservative pace that is a little slower than you would normally run. Many other runners won’t do this and you will be able to pass them as the fade away from heat and exhaustion.
