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Cross Training For Runners

Finding Your Rhythm: The Ultimate Guide to Running at the Perfect Pace

20 Mins read

Are you ready to dive into the fascinating world of running pace? Get those sneakers on, because we’re about to embark on an adventure that will take your running game to the next level!

Now, picture this: you’re out there on the road, chasing your running dreams. Whether you’re a newbie to the running scene, preparing for your very first race, or determined to smash your personal best, there’s one metric that reigns supreme—your running pace. It’s like your trusty companion, guiding you through each stride and helping you unleash your full potential.

Why is running pace so important, you ask? Well, let me tell you—it’s the secret sauce to becoming a better, more efficient runner. When you know your pace, it’s like having a superpower. You can tailor your training, push yourself to new limits, and track your progress with precision. It’s like having a personal coach cheering you on every step of the way.

But here’s the best part: calculating your running pace is a piece of cake. Seriously, it’s easier than tying your shoelaces. All you need is your time and the distance you covered. Armed with this knowledge, you can unlock a whole new world of insights and take control of your training.

So, in this short but mighty article, I’m here to demystify the world of running pace. I’ll break it down for you, explaining what it’s all about and how you can measure it like a pro. We’ll dive into the nitty-gritty details and uncover the secrets of maximizing your training potential. Get ready to unleash your inner speed demon!

Are you excited? Let’s go!

What Is Running Pace

Alright, let’s unravel the mystery behind running pace and why it holds such significance in the running realm. Think of pace as a magical dance between your feet and the ground, a rhythmic symphony that propels you forward.

Each pace is like a synchronized pair of natural steps, beginning with your right foot and ending when your left foot strikes the ground—counting as one complete stride. Fascinating, isn’t it?

In the running world, pace becomes an essential metric that measures the time it takes to cover a specific distance. Picture it as your personal speedometer, revealing how fast or slow you traverse those miles. We often express pace in a minute-per-mile or minute-per-kilometer format, highlighting the number of minutes it takes to conquer a mile or kilometer.

Now, let’s talk about the relationship between time and distance. If it takes you a longer duration to complete one mile, your running pace is deemed slower.

For instance, when you hear a runner proudly proclaim their pace as 10 minutes per mile, it means it takes them a solid 10 minutes to conquer that distance.

On the treadmill, things get a bit different. The running pace is measured in miles per hour, indicating how many miles you can cover within an hour. Imagine sprinting at 9 mph—impressive, right? That means you’re conquering nine glorious miles within 60 minutes.

To determine your pace for a specific distance, you can rely on running apps or calculate it post-run. Simply divide the distance covered, whether in miles or kilometers, by the time it took you to complete it. Voila, your pace is revealed!

Why is this knowledge crucial? Well, knowing your running pace allows you to estimate how long it will take to conquer a given distance. It becomes your compass, guiding you through your running journey. By keeping tabs on this metric over time, you can track your progress and assess if your training efforts are yielding the desired results.

The Trouble With Pacing

Proper running pacing is an elusive subject.

In fact, lots of runners, especially beginners, do not realize how important it is.

Research published in the European Journal of Applied Physiology revealed that recreational runners miscalculated their pacing effort by roughly 40 seconds per mile compared to more experienced runners.

What’s more?

Lots of runners—especially beginners— assume that unless they’re training for a specific serious race, running pace is an afterthought.

All they care about is running itself, not even the real technique.

Additional resource – How to use running pace charts

The Importance of Proper Running Pace

Now, here’s the raw truth. Pace is not just a fancy metric to impress your running buddies—it’s a game-changer that can make or break your running experience. Finding the right pace is like discovering a hidden treasure chest filled with energy and efficiency. It’s the secret ingredient that allows you to cover long distances without feeling completely drained or overexerted.

Imagine this scenario: you start your run at a blazing speed, fueled by excitement and enthusiasm. But a few miles in, reality hits hard. Your body rebels against the rapid pace, your breath becomes shallow, and your legs feel like lead. Suddenly, your performance plummets, and you’re left wondering where you went wrong. It’s like sprinting headfirst into a marathon, a recipe for disaster.

On the flip side, setting off too slowly can also hinder your progress. It’s like trying to swim against a gentle current—sure, you’re moving, but you’re not tapping into your full potential. Your inner speed demon remains untapped, and you fall short of reaching your true capabilities.

Proper pacing not only saves you from these pitfalls but also helps you avoid the dreaded overtraining syndrome. You see, running at an unsustainable pace can push your body to its limits, leaving you fatigued, susceptible to injuries, and unable to fully recover before your next workout. This holds true not only for recreational runners but even for elite marathoners. It’s a lesson learned through sweat and sacrifice.

Let’s say you’ve set your sights on conquering a sub-40-minute 10K, but your current conditioning level falls short. Pushing yourself beyond your limits may seem tempting, but it’s a slippery slope.

You risk burning out, losing the joy of running, or worse, getting sidelined by an injury. It’s like attempting to climb Mount Everest without proper training or equipment—an Everest-sized disaster waiting to happen.

But fear not! Once you unlock the secret code to your body’s capabilities—the strength of your muscles, the capacity of your lungs, and the resilience of your mind—you’ll embark on a transformative journey.

Suddenly, training becomes more rewarding, as you understand your body’s limitations and push them just enough to foster growth and improvement.

Here’s an exciting revelation—different runs and races require different paces. It’s like wearing different hats for different occasions. Your running pace during training days will naturally differ from the pace you unleash on race day.

And within races themselves, you’ll discover a multitude of paces depending on the distance and type of race you’re tackling. It’s a beautiful tapestry of variety that keeps the running experience fresh and exhilarating.

Additional Resource- Here’s the full guide to RPE in running.

What Does Your Running Pace Depend on?

Let’s unravel the fascinating web of factors that influence your running pace. Just like pieces of a puzzle, these variables come together to shape your speed and determine your running destiny.

Let’s mention a few:

  • Running ability: Your skill, technique, and experience in running.
  • Fitness level: The overall level of fitness and conditioning of your body.
  • Genetics: Your unique genetic makeup, which influences your physical attributes and predispositions.
  • Weight: The mass of your body, affecting the force required to move.
  • Current weekly mileage: The consistency and volume of your weekly running.
  • Previous racing history: Your past performances and experiences in races.
  • Lifestyle: Factors such as sleep, stress levels, and overall well-being.
  • Age: The impact of age on your body’s performance and adaptations.
  • Running and racecourse: The type of terrain and course conditions you encounter.
  • Weather conditions: The environmental elements like temperature, wind, and precipitation.
  • Diet plan: The nutritional intake that fuels your body for optimal performance.

Remember, understanding these factors can help you navigate and optimize your running pace. Each factor contributes to the unique tapestry of your running journey, shaping your abilities, and guiding your progress..

Calculate Running Pace

Are you ready to dive into the world of numbers and discover your running pace? Don’t worry, it’s not as daunting as it may seem. In fact, all you need is a little math and two key pieces of information to unlock the secret.

First, let’s talk about the distance. Determining how far you’ve run can be as simple as using online tools or running apps that magically map out your route. Alternatively, you can even embark on a mini adventure and hop in your car to drive along your running route, getting a rough estimate of the distance covered.

Once you have your distance in either miles or kilometers, it’s time to crunch some numbers. The formula is as straightforward as a well-marked running path:

Pace = Time / Distance

Now, let’s break it down. Your time is the duration it took you to complete the run. Whether you crushed a mile in record time or conquered a marathon, remember those precious minutes or hours you spent on the road.

Pace Calculator

To keep things interesting, the pace can be expressed in minutes per mile or minutes per kilometer, depending on your preference. And here’s a little tip: if your pace isn’t a neat round number of minutes, fear not! You can convert it into fractions of minutes and even seconds to capture the true essence of your running prowess.

So grab a pen, a calculator, and let the numbers dance. Embrace the joy of discovery as you uncover your running pace, a unique reflection of your effort, determination, and sheer love for the sport.

Using Apps And Fitness Devices

Imagine strapping on your trusty GPS watch, ready to conquer the roads with the assistance of advanced technology.

As you lace up your running shoes, little do you know that a cluster of satellites is orbiting high above the Earth, working tirelessly to pinpoint your exact position. Welcome to the world of GPS, a marvel of modern running.

These satellites, about 24 of them to be precise, soar gracefully approximately 12,500 miles above our heads, circling the Earth in a beautifully orchestrated dance every twelve hours. They form the backbone of the Global Positioning System, guiding us through uncharted terrains and tracking our running adventures. It’s like having a cosmic coach cheering you on from the heavens.

But here’s the twist. The GPS party isn’t always foolproof. In areas teeming with towering skyscrapers, undulating hills, or dense foliage, the satellite signals may encounter obstacles, leaving your GPS device scratching its proverbial head and struggling to accurately measure your position. It’s as if the urban jungle or the whispering trees conspire to challenge the precision of our running gadgets.

Moreover, the reliability of GPS accuracy hinges on an intricate web of factors. It depends on the device you’re using, its operating system, the strength of the cellular network, and even the battery life that keeps the magic alive.

Proper Running Pacing By Feel

This intuitive approach invites you to attune yourself to the subtle cues and signals that emanate from within. It’s like tapping into your inner GPS, the wisdom that resides in the depths of your being.

As you embark on your run, take a moment to listen. How does your body speak to you? Pay attention to your ability to hold a conversation, the rhythm of your breathing, the cadence of your heartbeat, the fluidity of your leg turnover, and the overall sensation coursing through your veins. These whispers of information are the secret language of pacing.

When you notice a change in these markers, it’s a sign that your pace is shifting. If you find yourself gasping for air, struggling to string together a sentence, your engine may be revving a bit too fast. Take a moment to dial it back and find a sustainable rhythm.

And to further fine-tune your pacing skills, experiment with different speeds during your training.

Utilize your smartphone or GPS watch to track your pace, and simultaneously tune in to the symphony playing within your body.

Take note of how your muscles respond, how your breath harmonizes with your strides, and how your overall energy aligns with the pace you’re setting. It’s a beautiful synergy between mind, body, and technology..

Take It Slow—Build your Base

In the beginning, it’s crucial to focus on building a strong foundation for your running pace. Think of it as constructing a sturdy house—you wouldn’t start with the roof, right? Instead, you lay the groundwork, brick by brick, ensuring a solid and stable structure that can withstand any challenge that comes its way.

So, how do you lay the foundation for your running prowess? By embracing a patient and gradual approach. It’s all about meeting yourself where you are, rather than fixating on where you want to be. Rome wasn’t built in a day, and neither is a runner’s resilience.

During those initial few months, resist the temptation to obsess over distance covered or how fast you can sprint.

Instead, shift your focus to spending quality time on your feet. This means dedicating consistent moments to moving, allowing your body to adapt and adjust to the demands of running. It’s like nurturing a young sapling, giving it ample time to grow roots before it reaches for the sky.

Enter The Walk/Run Method

Now, if you’re an absolute beginner, fear not! There’s a method that will ease you into the running realm with grace—the renowned walk/run method. This approach strikes a balance between exertion and recovery, guiding you towards a sustainable and enjoyable running experience.

Here’s how it works: Intermingle short bursts of low-intensity jogging, around 30 seconds, with two to three minutes of brisk walking. This gentle dance between jogging and walking not only builds your endurance but also conditions your cardiovascular system. It’s a gradual introduction to the rhythm and cadence of running, allowing your body to adapt and grow stronger at its own pace.

Embracing the walk/run method is like teaching a fledgling bird to take flight. With each step, you’re nurturing the potential within, instilling confidence and resilience.

And as you progress, those brief moments of jogging will expand, the wings of your running spirit growing stronger with each stride.

How To Properly Pace Different Runs

Here are some of the best ways to determine which pace is proper during easy runs, interval workouts, tempo runs, and long runs.


1. The Easy Pace run

Imagine strolling through a picturesque park with a close friend, engaged in a delightful conversation that flows effortlessly. That’s precisely the feeling you should strive for during your easy runs—a pace that allows for easy banter and a sense of comfort.

Why is it called an “easy” pace, you may wonder? Well, the name says it all! These runs should feel, well, easy. When you push too hard or go too fast, it’s like trying to force a square peg into a round hole—it just doesn’t fit. Your body needs time to recover, to recharge its batteries for the challenges ahead.

To gauge your easy pace, look to the realms of oxygen consumption and heart rate. Aim for a range between 60 to 70 percent of your maximal oxygen consumption (VO2 Max) or roughly 60 to 70 percent of your maximal heart rate. It’s a sweet spot that ensures you’re exerting yourself enough to reap the benefits, but not so much that it becomes a grueling endeavor.

Now, let’s talk numbers. Your easy pace should typically be 90 to 120 seconds per mile slower than your marathon pace. This gentle deceleration allows your body to find its rhythm, ensuring a smooth and enjoyable journey.

So, here’s your action step: Embrace the conversational stride.

During your training runs, including warm-ups and cool-downs, aim for that easy pace that lets you chat with a friend or sing along to your favorite tunes without gasping for air. If you find yourself struggling to string a few words together, it’s a clear sign that you’re pushing too hard. Ease off the gas pedal and let your body find its harmonious pace.

2. Lactate Threshold Pace

Imagine yourself as a runner on a quest for greatness, seeking the key to unlocking your full potential. Today, we delve into the realm of tempo training, where the magic happens and your running dreams come alive.

Tempo training, also known as lactate threshold pace, resides in the sweet spot between the exhilaration of speed work and the endurance of long runs.

It’s like finding the perfect balance between sprinting and marathon running—a delicate dance that can elevate your performance to new heights.

But what exactly is this lactate threshold that we speak of? Think of it as a tipping point, the moment when your body produces more lactate than it can comfortably clear away. It’s as if your body is playing a game of catch-up with itself, struggling to keep up with the lactate overflow. However, here’s the fascinating part: by training at this threshold, you can push that point further, expanding your body’s capacity to endure and perform.

Imagine your body as a sophisticated refinery, constantly working to convert raw materials into energy.

When you operate just below your lactate threshold, your body becomes a master alchemist, efficiently processing that lactate by-product and converting it back into usable energy. It’s a remarkable transformation, fueling your every stride with newfound power and efficiency.

3. Speedwork Pace

Imagine interval training as a turbo boost for your running performance, igniting your body’s potential to maximize oxygen consumption.

This magical metric, known as VO2 max, represents the pinnacle of your body’s oxygen-utilizing prowess during intense exercise. It’s a powerful combination of your heart’s pumping capacity and your muscles’ ability to extract and utilize oxygen.

Studies upon studies have unveiled the undeniable link between VO2 max and athletic performance. Research papers have painted a vivid picture of how interval training can enhance this vital metric, propelling you towards unprecedented levels of success. So, lace up your shoes and buckle up for a journey into the fast and furious world of intervals.

The beauty of interval training lies in its intensity, pushing you to run faster and harder than ever before. It’s a symphony of speed, designed to make you soar like a majestic falcon through the skies of your potential. Picture yourself on the track, giving it your all as you sprint through 100m, 200m, or 400m repeats. Feel the exhilaration as you conquer the treadmill, unleashing your lightning-quick pace. Embrace the challenge of hill sprints, conquering the incline like a warrior on a mission.

During interval training, silence is golden. The effort is so intense that words escape you, leaving you breathless and focused on the task at hand. This is the realm of maximum effort, where your pace aligns with your 5K race speed or even faster. It’s a moment of pure determination, where every stride counts towards reaching your full potential.

4. Long Run Pace

The long run is a crucial for optimal long distance training. It’s during these extended expeditions that you’ll truly test your mettle and lay the foundation for endurance, technique, and pacing mastery.

Picture this: You’re embarking on a long run, knowing that it will demand your time and dedication. These runs are not for the faint of heart—they require commitment, mental fortitude, and a keen understanding of pace management. As you lace up your shoes and hit the road, you embark on a journey that will last more than an hour, pushing you to your limits and beyond.

Research studies have shown that long runs offer a multitude of benefits. They build stamina, allowing you to endure the grueling miles with unwavering determination. They enhance your running technique, refining your form and stride efficiency. Long runs also tap into your body’s fat-burning potential, priming you to become a lean, mean running machine.

Now, let’s talk pace—your faithful companion throughout the long run. As a beginner, your long runs will be at a leisurely pace, slower than your other training sessions.

Think of it as a gentle dance with the distance, where you embrace the rhythm and allow your body to find its comfortable stride. These runs are meant to be conversational, a time to connect with your running buddy or indulge in some deep introspection.

To ensure you’re hitting the right pace during your long runs, I present to you the talk test—a simple yet effective gauge of effort. Maintain a consistent pace that allows you to engage in conversation without gasping for air. If you find yourself struggling to string words together, it’s a sign that you’re pushing too hard. Slow down, my friend, and let your body find its natural rhythm.

But what if you’re seeking a challenge during your long runs? Fear not, for there are ways to add a dash of excitement and intensity. Consider experimenting with a negative split, where you gradually increase your pace in the second half of the run, leaving your competition in the dust.

Or why not incorporate random accelerations—a playful form of fartlek training—where you inject bursts of speed at unpredictable intervals, keeping your body on its toes. And for those aiming for a personal record, finish strong by running the last few miles at your goal race pace, unleashing your full potential in a grand finale.

5. Half Marathon & Marathon Pace

The half marathon or marathon distance looms ahead, and you’re eager to conquer it with grace and determination. But how do you determine the pace that will carry you through the entire race and propel you towards victory?

Finding your half marathon or marathon pace is like discovering the perfect rhythm for a symphony. It’s the sweet spot where speed and endurance harmonize, allowing you to maintain a consistent stride and cross the finish line triumphantly. Before embarking on your training journey, it’s crucial to define this pace, as it will become your guiding star, leading you towards success.

Research studies have delved into the importance of pre-determining your race pace. They have found that aligning your training plan with your goal pace enhances your chances of achieving your desired outcome. It’s like mapping out a route before embarking on a grand adventure—it provides a clear direction and helps you navigate the challenges along the way.

So, how do you find your half marathon or marathon pace? On the scale of perceived effort, it should hover around a 5 to 6—sustainably uncomfortable. Picture yourself in a conversation with a running partner during the race. You can squeeze out a few words here and there, but it’s not a leisurely chat. This pace strikes a delicate balance between challenging and sustainable, allowing you to push your limits while still maintaining a strong, steady pace over hours of running.

Now, let’s dive into the action step. As a general rule, your half marathon pace will be slightly slower than your 10K race pace, or alternatively, slightly faster than your marathon pace. If your current 10K race pace is a brisk 7 minutes and 20 seconds per mile, your estimated half marathon pace would fall between 7 minutes and 35 seconds to 7 minutes and 50 seconds per mile. It’s a range that allows for variations in terrain, weather, and personal fitness levels.

Tips for Picking up Your Running pace

Now that you know the basics of running pace and why it’s such an important metric, let’s get more practical.

The following strategies should be enough to help improve your running pace, especially if you are not currently happy with your running performance and results.

Improve your Running Technique:

First and foremost, let’s address the foundation of your running prowess: technique. Just as a skilled artist perfects their brushstrokes, honing your running technique can make all the difference. Imagine yourself as a graceful dancer, gliding effortlessly across the pavement.

To achieve this, focus on maintaining an upright posture, gently bending your arms, and aiming for a stride cadence of 170-180 steps per minute.

Embrace the elegance of a forefoot stride pattern, where each step propels you forward with efficiency and power.

Vary Your workouts

Now, let’s spice up your running routine with a touch of variety. Repetition may be the mother of mastery, but monotony can be the enemy of progress.

Instead of embarking on the same monotonous three-mile loop through your neighborhood, dare to explore the realm of diverse workouts. Introduce the exhilaration of interval workouts, where bursts of speed awaken your inner sprinter.

Embrace the playful nature of fartlek, as you dance between fast and slow segments, challenging both your body and mind. Unleash your inner warrior on hill reps, conquering inclines that make you feel invincible. Embrace the endurance-building power of long runs, where you conquer new distances and explore uncharted territory.

And don’t forget the importance of recovery runs, where gentle strides allow your body to rejuvenate while still maintaining your love for the road. Embrace the symphony of workouts, each adding its unique melody to your running repertoire.

Recover Well

Recovery is not a mere afterthought; it is an essential part of the process. Treat yourself to my comprehensive guide on recovery for runners, a treasure trove of wisdom that will help you optimize your post-run rituals.

From proper nutrition and hydration to rest and rejuvenation techniques, each element plays a vital role in your success. Remember, it is in the moments of recovery that your body adapts, grows stronger, and prepares to shatter your pace barriers.

Additional resource – Guide to pacing strategies for different races

Practice Race Pace

Congratulations on your determination to step into the exhilarating world of racing! As you embark on this thrilling journey, it’s crucial to understand the concept of race pace and how it varies across different distances and events.

Let’s delve into the art of practicing and perfecting your race paces, unlocking the secrets to achieving your performance goals.

Imagine yourself standing at the starting line, adrenaline coursing through your veins, ready to unleash your full potential. Race pace is the key to harnessing that potential, as it represents the rhythm at which you can sustain your effort throughout a specific race.

Just as a symphony requires different tempos for each movement, your race pace will differ depending on the distance you’re tackling. A 10K demands a different pace than a marathon, reflecting the unique challenges and nuances of each race.

If you’re committed to conquering the racing world, here’s a roadmap to guide you towards success. Remember, Rome wasn’t built in a day, and neither are top-notch athletes.

Begin by setting aside a weekly session solely dedicated to running at your goal pace. Start with a shorter distance, perhaps half to three-quarters of a mile, depending on your race goal. This allows you to become intimately acquainted with the rhythm and effort required for your desired pace.

As the weeks progress, gradually increase the distance covered at your goal pace. Imagine it as a musical crescendo, where each week brings you closer to the symphony of your race.

Push yourself to extend the distance, aiming to cover at least one third to one-half of your race distance at your goal pace. Embrace the feeling of empowerment as you run, knowing that with each step, you’re inching closer to the finish line with unwavering confidence.

Remember, practice is the catalyst for growth and success. It’s through consistent repetition and dedication that we refine our skills and uncover our true potential. Just as a fledgling bird must flap its wings repeatedly to soar, so too must you practice your race pace to unlock your full racing capabilities.

Embrace the discomfort, relish the challenges, and trust the process. With each practice session, you’re molding yourself into a formidable force, ready to conquer the racecourse.

Here are general paces for other distances—based on being able to run one mile in 10 minutes.


You can only blurt out a few words at a 5K pace.

During a 5K pace, your heart rate should shoot up to 85 to 90 percent of your max.

Sure, this isn’t a sprint, but the longer you sustain a 5K pace, the more it will feel ice a sprint.


Perform four to six intervals of 1000m at your target pace.

Take 1:1 recovery time.


The typical 10K pace is roughly 10 to 20 seconds slower than 5K pace.

It’s still an aggressive pace and definitely more challenging and testing the longer you keep it.

At an ideal 10K pace, you should be able to only say short, broken sentences.

80 to 93 %. Of maximum heart rate.

Comfortably hard effort.


Perform at least three to four intervals of one mile at your goal pace, again 1:1 recovery time.

Distance—13.1 miles (half-marathon)

The ideal half marathon pace is basically a tempo effort, or roughly 20 to 30 seconds per mile slower than 5K pace.

You should be breathing hard, but still able to say a few words at a time without panting for air.

As for heart rate, shoot for 75 to 85 percent of your max.


On your next long run, run the last three to four miles at a tempo pace.

Distance—26.2 miles (marathon)

At a marathon pace, you should be able to talk in full sentences with little trouble.

Or what’s known as aerobic pace, marathon pace is anywhere from 60 to 70 percent of your maximum heart rate.

The pace is challenging, but smooth to the point where you’re definitely not huffing and puffing on every step.


Perform 800-meter repeats on a track in the same amount of time as your marathon goal time in hours and minutes.

So if your goal is to finish the marathon in four hours, you complete the 800s in four minutes.

Start with four reps, then build on that.

Start The Race Slow

Sure, it may feel good to pick up the pace early on but could cost you later.

When you start out too fast, you increase your heart rate and body temperature more quickly, which revs up your sweat rate and fatigues you more quickly.

Instead, start slower than you think you need to.

Shoot for 5 to 10 seconds per mile slower than your goal race pace for the first mile or so—depending on the race distance, of course.

This may feel slow, and you might be getting passed by other runners you want to beat, but don’t let your ego stand in the way.

Race Day Pace Tips

Make sure you make the most out of your race by implementing the following.

Listen to Your Breathing

Use your breathing to gauge your speed.

Once you lock onto your goal race pace, pay attention to your breathing, and monitor if you start to breathe faster or change your breathing rhythm.

Keep a pace at which you can breathe comfortably for the first few miles, and you’ll be able to rev it up down better towards the end.

If you’re huffing and puffing earlier in the race, you’re heading in the wrong direction.

What’s more?

Check-in your breathing rate while racing at different points.

It’s okay if that’s your last mile—or the final surge—of the race, but try to keep things under control.

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