REF-810 · Casado et al., 2021 · Journal of Sport and Health Science, Vol. · Paper · PubMed · Free full text
Pacing profiles and tactical behaviors of elite runners
A review of how elite runners pace by distance. The 100 m and 200 m are run "all-out"; 400 m runners and 800 m runners in paced meet races use positive pacing. In championship 800 m races, pacing can be positive or negative depending on the dominant athletes' tactics.
World-record meet races in the 1500 m, 5000 m and 10,000 m are U-shaped; championship 1500 m races show a J-shaped profile, and championship 5000 m and 10,000 m races a negative strategy with micro-variations of pace. Major cross-country and marathon championships are positive; 3000 m steeplechase and half marathon U-shaped; recent marathon world records evenly paced.
The authors add tactical advice (lane position, staying near the front) and note that fast times with pacemakers are not necessarily replicated in championship races.
Participants
No participants: narrative review of observational studies of elite races. The number of studies is not given in the abstract.
Protocol
Narrative review of pacing studies in elite running from 100 m to the marathon, including cross country and steeplechase, comparing meet (paced) and championship races. No systematic search is described in the abstract.
Key Results
100 m and 200 m: "all-out" (rapid initial acceleration, speed falls late). 400 m: positive pacing.
800 m: positive pacing in paced meet races; positive or negative in championship races depending on the dominant athletes' tactics.
World-record meet races in the 1500 m, 5000 m and 10,000 m: U-shaped (faster start and end than middle).
Championship 1500 m: J-shaped (start faster than the middle but slower than the endspurt). Championship 5000 m and 10,000 m: negative pacing with microvariations of pace.
Major cross-country and marathon championships: positive pacing. 3000 m steeplechase and half marathon: U-shaped. Recent marathon world records: even pacing.
Tactical recommendations: 800 m runners should avoid running wide on the bends; in championship 1500 m, 5000 m and 10,000 m races stay close to the inside when the speed is high (abstract), whereas the full-text Conclusions say to run wide only during the decisive stages of the race when the speed is high (corrected 2026-10-12, full text); stay in the leading positions on the last lap of championship 1500 m and 5000 m races; runners with more modest aims should start at a realistic pace in long-distance races and stay within a pack.
Fast times achieved with pacemakers are not necessarily replicated in winner-takes-all championship races.
Practical Application
"How should I pace my race?" — this review of elite pacing studies finds the answer depends on the distance and on the race type: 100-400 m are run fast-start and positive, the 800 m is usually positive, paced 1500 m to 10,000 m record runs are U-shaped, championship 5000 m and 10,000 m finals are negative with constant pace changes, and marathon records are even; a time run behind pacemakers is not necessarily what a championship race produces.
In an 800 m, avoid running wide on the bends for the whole race.
In a tactical 1500 m or 5000 m, be in the leading positions on the last lap; on where to run when the pace is high, the abstract says close to the inside and the full-text Conclusions say wide only during the decisive stages (corrected 2026-10-12, full text).
If winning is not the aim, start a long-distance race at a realistic pace and stay in a pack.
Inference, not tested here: a non-elite runner in a time-trial-style race is closer to a paced meet race than to a championship final; the review describes elite behaviour, not what is optimal for others.
Limitations
Narrative review of observational studies; the review states that these explain little about the mechanisms behind the behaviours.
Elite races only; the transfer to recreational racing is not addressed except for the advice to start realistically and stay in a pack.
Written from the abstract and record metadata only (the open-access full text was not read).
How this entry was checked and changed
Why this level
authoritative narrative review from the leading running-pacing group; not systematic
Full text (checked 2026-10-12)
Championship 800 m races (heats, semi-finals and finals) were "seahorse-shaped": highest speeds over 200 m, deceleration to 300 m, constant speed to 500 m, another increase to 600 m, then maintenance or deceleration to the finish, with similar patterns in men and women (full text).
In championship 800 m qualifying rounds, the probability of qualifying was highly related to position at the halfway point, and a fast final lap relative to competitors was the primary determinant of success (full text).
In championship 1500 m races athletes begin at moderate speed, slow on the second lap and increase speed between 700 m and 1300 m; gold medallists were among the first 4 runners when the final sprint started (full text).
5000 m winners were usually within the first 5 positions at intermediate stages, and successful athletes typically began the final sprint on the back straight of the last lap, within the leading 3 positions in the 5000 m (full text).
Overcoming air resistance costs approximately 4% of energy at 6 m/s and 2% at 5 m/s; drafting 1 m behind another runner abolished 80% of it on a treadmill, while another estimate put the saving at only 2%–4% (full text).
In World Half Marathon Championships, athletes who ran in a pack at a suitable speed until at least 10 km slowed less, and in championship marathons approximately 95% of men and 87% of women ran the second half slower (full text).
In men's World Cross Country Championships, 61% of athletes dropped off from the pack, supporting the recommendation of a more conservative start (full text).
Correction: the entry says to "run close to the inside when the pace is high" in tactical 1500 m and 5000 m races (as in the abstract), but the full-text Conclusions say 1500 m, 5000 m and 10,000 m runners should "run wide only during the decisive stages of the race" when the speed is high (full text).