Plan the race as three budgets
A race of eight 1 km runs and eight stations is easier to pace when you stop thinking of it as one number. Divide the finish time into three budgets and you can see where each minute goes.
- Running, about 52%. Eight kilometres, each run done on legs that have just finished a station.
- Stations, about 40%. Eight movements, from the SkiErg to the wall balls.
- Roxzone, about 8%. The walk or jog in and out of every station, and any queueing for equipment.
These shares are a planning model. They are a place to start, then your own simulation data replaces them.
| Goal | Run pace /km | All runs | All stations | Avg station | Roxzone |
|---|---|---|---|---|---|
| 1:00 | 3:54 | 31:12 | 24:00 | 3:00 | 4:48 |
| 1:10 | 4:33 | 36:24 | 28:00 | 3:30 | 5:36 |
| 1:20 | 5:12 | 41:36 | 32:00 | 4:00 | 6:24 |
| 1:30 | 5:51 | 46:48 | 36:00 | 4:30 | 7:12 |
| 1:40 | 6:30 | 52:00 | 40:00 | 5:00 | 8:00 |
| 1:50 | 7:09 | 57:12 | 44:00 | 5:30 | 8:48 |
| 2:00 | 7:48 | 1:02:24 | 48:00 | 6:00 | 9:36 |
| 2:15 | 8:46 | 1:10:12 | 54:00 | 6:45 | 10:48 |
Run pace is the average across the eight kilometres. Run 1 should be a few seconds slower than the average and the rest within a few seconds of it.
Fill in target and actual for every segment.
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Five rules that protect the clock
1. Start the first run slower than feels right
Run 1 is the only run on fresh legs, and it is the one most people overcook. Hold it a few seconds per kilometre slower than your average and you will not pay for it on run 6.
2. Run the same pace every time
Even pace across the eight runs beats a fast start and a fade. If the heart rate settles after a station, hold the pace; do not chase the gap.
3. Treat the sleds as the swing station
Sled push and pull are where friction, floor surface and body weight matter most. If they are your slowest station, give them a bigger share and take it from a run you can afford.
4. Break the wall balls before you must
Plan sets such as 25 and 20 reps with a short rest in between. Short planned rests cost less than a long forced one.
5. Spend the Roxzone on purpose
Know where each station starts and walk the route. Eight percent of a ninety-minute race is more than seven minutes, and it is the part that is easiest to tidy.
Put your own goal in the pace band calculator to get every split and a wrist band to print. Training ahead of the race? The winter training plan builds toward goal pace in twelve weeks.
Want a plan already worked out for eight finish times from 1:00 to 2:15? See the 15-page pacing pack, $7.
Questions
What is a good split between running and stations?
A common planning model is about 52% running, 40% stations and 8% Roxzone. Individual athletes shift a few points either way depending on whether running or lifting is their strength.
Should I run the first kilometre faster?
No. Hold run 1 a few seconds per kilometre slower than your average. It is the only run on fresh legs and the easiest to overdo.
Which station should I save time on?
The one where your own simulation shows the biggest gap to the model. For many people that is the sled pull or the wall balls.
What is the Roxzone?
The transition area between a run and a station. Time spent moving through it and waiting for equipment counts toward your finish time.
How do I turn a goal time into splits?
Multiply your goal by the budget shares, then divide the stations budget by each station's usual share. The pace band calculator does it for you and gives a wrist band to print.
More from the course
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