Optimal pacing at the Wings For Life Worldrun
The Wings For Life World Run is one of the most innovative running formats that has emerged in recent years. The special thing about it: For once, you don’t run towards the finish line, but away from it! Here’s how it works: The whole starting field runs together, 30 minutes later the moving finish line (the catcher car) starts and bigins to catch runners. Once you are caught, you are at the finish, or out of the game. The winner is ‘The last one stading’ – the man and woman who have come the furthest! This implies of course that the distance is different for everyone! This is exactly what makes it so difficult to pace the Wings For Life World Run in the best possible way!
With this blog post, I’ll give you some tips for optimal pacing!
Optimal Pacing
With the following chart you can easily see how long the Wings For Life World Run could be for you! Maybe you’ve recently run a 10K, a half marathon, or even a marathon. With a sophisticated calculation formula, which we also use in the running.COACH race calculator, we have listed the distances and times.
Here you can also download and print this table as a pdf version.
With the Goal Calculator from the Wings For Life World Run you can also calculate the first 3 columns. However, especially for less experienced runners with other race experiences it is interesting to know the corresponding times on the other distances.
How do I read the table?
If you have run a race recently, find the row from the corresponding column (10k, half marathon, marathon) that is closest to your time. In the left column you will find the distance that is possible for the Wings For Life World Run.
Have you already set a goal for the Wings For Life World Run? Then check if it is realistic by looking in the corresponding line of the distance on the left and compare it with the corresponding column of a past race over 10km, half marathon or marathon.
If you have only completed the Wings For Life World Run and would like to try a longer distance. Then you will also see what is possible!
Important: We assume that you complete the World Run as seriously as the other reference races.
And how do I run now?
With the column ‘Avg. pace min/km’ you can see how fast you have to run to reach the goal. Make your own pace table with rounded kilometers, e.g. 5, 10, 15, 20 km, … This way you can also check at the corresponding markers if you have kept to it.
Ideally, you run with a GPS watch, which helps you to run your own pace from the beginning!
From experience and scientific studies we know that an evenly paced race is the best basis for an optimized race result. So stick to your calculated pace whenever possible!
The perfect run
Have you ever dreamed of a perfect run? Then this is your chance. With a smart strategy at the Wings For Life World Run you will not only run as far as possible, but also have a lot of fun! Because with your race strategy you will tend to run less fast than the big masses around you. However, on your last kilometers you will be able to overtake many of them again! This gives you an additional boost and inspires you to peak performance! And very importantly! When the finish line rolls up, unwrap your best smile and be proud of yourself!
Author: Gabriel Lombriser, running.COACH Product Manager, Swiss National Coach Trailrunning and Running Expert. Loves to share his passion and knowhow in running, especially trailrunning. Gabriel has been closely involved with the Wings For Life World Run since the very beginning. For the first 3 years he was the course manager for the Swiss event. In 2019, he participated for the first time himself and achieved a top 10 place in the worldwide finals field of over 130,000 participants – probably due to a good pacing strategy and less because of a better fitness than other strong runners.