How to Run Your Best on Any Race Day

Q:  What makes a good race goal?

A:  Any goal that makes you excited when you think about it, and happy or proud when you achieve it!

For some races, it's a time goal; others are pure fun runs. And in between, there are 101 ways to set a goal that challenges you, builds your confidence, brings you joy, or makes you feel deeply grateful to be part of the running community.

Other than a finish time or goal pace, your race goal could look like:

• Running a negative split (second half of the race faster than the first)

• Getting your fueling right and feeling strong from start to finish

• Being present in the moment, accepting the cheers of spectators, and soaking it all up

• Running strong up and over every hill on the course

• Beating your own previous time on the same course

• Running a tune-up race at planned race pace, e.g. maintaining goal marathon pace for a half marathon

• Supporting or pacing a friend 

(…or any one of the remaining 94 options.)

Running your “best on the day”

Over the past couple of years, my favorite goal has become the "best on the day" race goal.

There's a ton of flexibility in what that means for you on any given day, as it can be tied to a pacing strategy, effort level, or feel. When you’re aiming for the best you have to offer given all the circumstances, it allows you to feel like you're really racing — as opposed to just running a race — whatever your current fitness or training. You can still set A and B goals (as I always recommend), and you can strategize mid-race if things aren’t going perfectly to plan.

This type of goal is great for runners who have old PRs that no longer feel attainable — maybe you ran pretty seriously before kids and your times now look different. And it’s fantastic for secondary “B” races, for jumping into a race in the middle of a training cycle, or when you’re not seriously training but still want to experience the high of running hard and challenging yourself.

It's a goal that's realistic, flexible, and challenging enough to feel worth pursuing. It should push you out of your comfort zone and not be a certain success — a good goal is not supposed to be easy. But it is something that you should believe you’re capable of.

Setting my goal and following the plan

Last weekend, I ran two races in Washington DC as part of the RRCA coaches and club leaders’ annual conference: the Cherry Blossom 5K on Saturday and 10 Miles on Sunday. 

The 5K was a pure fun run. I ran with my dad and sister, at a pace set by them and the pack of runners around us. I enjoyed being able to share the experience with family and just being in a race again, the first one since last fall. The race atmosphere always brings me such a joyful sense of belonging in the running community! It was made more special by the fact that my sister is still a relatively new runner and this was her first real race. The goal of having fun was easy to accomplish.

For the 10-miler the following day, I decided on a "best on the day" goal. I’ve always been competitive, so I enjoy a race a lot more when it challenges me. Having to work, strategize, and overcome at least a little bit of doubt or discomfort makes that finish line feel more rewarding. When you set this goal right, you’ll feel like you won, even without beating anyone else or setting any records.

Here’s how I approached my race plan.

So far this year, I've been running consistently but not purposefully. I've been doing a lot of social running, and I try to jump into a workout with my running buddies once, sometimes twice a week — whatever they have on their training plan. This is not race-specific training. But it is good training, and I was feeling reasonably fit if not exactly race-ready.

I figured I would start at a steady, slight “push” pace. I love a progression run, so I knew that finishing faster would leave me feeling like a rockstar at the end. My “best on the day” goal became to start steady, then start slowly switching gears to pick up intensity and finish strong. I would be lying if I said I didn’t care about numbers at all. Before the race, I did check a pace chart to get a general idea of paces and finish times in my range — just in case.

This goal was perfect for the day. I have been running long enough to have a pretty accurate gauge of how hard I can push and how long I can maintain a pace for. Periodically through the race, I checked in with myself:

How was I feeling? Strong, steady.

Could I push a little more? Yes, I could. 

Somewhere along the way, my pre-race math came into play. I was on track for a time that now started looking like a nice target — if I could keep pushing. Two miles from the finish, I glanced at my watch and asked myself if I could run harder to the finish. Again, I was confident I could. “I can do anything for 15 minutes," I told myself, and pushed on.

The result of my “best on the day” race was just that. I ended up running a steady progression for eight miles, then a faster push for the final two, with a final sprint to cross the finish line. I held a faster average pace than I thought I would, and I thoroughly enjoyed my race! I worked hard enough to challenge myself, yet I had time to soak up the atmosphere, the views, and the spectator support. It felt like an intentional race plan with wiggle room and flexibility — with a winning feeling at the finish.

So the next time you’re going into a race that isn’t your main race for the season, or you want to set goals beyond race times, or you're mid race and you need to pivot... Ask yourself: what would it look like to run your best that day?

Interested in more practical training tips and inspiration to help you run strong through the year and all your different seasons? My biweekly newsletter "For This Season" is written for women runners in midlife, to help you navigate training, recovery and hormonal shifts. Learn more and subscribe here.

---

About the author:

Heini Tallent is an RRCA Level 2 certified distance running coach and board-certified health and wellness coach. She helps recreational women runners aged 40ish and up train with more confidence, break through personal obstacles, and discover sustainable ways of making running a healthy and enjoyable lifelong habit. Her coaching services include 1:1 run coaching as well as the seasonal Run Empowered group coaching program for women.