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Doug Riches

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Mastering Race Strategy with Garmin PacePro: A Step-by-Step Guide

Why Garmin PacePro is a Game-Changer for Runners


Runner in pink tank top leads a race on a sunlit coastal road with palm trees. Competitors follow. Marathon bib "220" is visible.
Having a pacing strategy and real-time data on race day can be a game-changer for runners.

Racing is about more than just showing up and running hard—strategy plays a crucial role in maximizing performance. One of the most effective tools for race pacing is Garmin's PacePro feature, which allows runners to create dynamic, course-specific pacing plans. Whether you're aiming for negative splits, even pacing, or adjusting for hilly terrain, PacePro helps take the guesswork out of pacing.


For all my major races, I rely on a PacePro plan that adjusts dynamically based on elevation, course layout, and my target splits. I’ve found that having a solid pacing strategy removes the guesswork and keeps me in control of my effort, whether I’m tackling a hilly marathon or aiming for even splits in a flat road race. The difference is huge—I finish races feeling stronger, more consistent, and more confident in my execution. 

In this guide, I'll walk you through everything you need to know to create a PacePro plan using Garmin Connect and sync it with your Garmin watch. By the end, you'll be able to execute a well-calibrated race strategy tailored to your goals and race course.


Other brands like Coros and Apple Watch offer pacing features as well. I haven’t personally used Coros, and it’s been a few years since I last ran with an Apple Watch, but both provide solid options for runners looking to implement pacing strategies. However, since Garmin PacePro is what I use consistently for my races, I’ll be focusing on that in this guide.


Why Pacing Plans Matter: Strategy Over Guesswork


Many runners fall into the trap of simply running by feel on race day, hoping their training and adrenaline will carry them through. While this approach works for some, most runners benefit from a well-structured pacing plan. Research shows that runners who follow a pacing strategy perform better, avoid burnout, and improve race-day consistency.

A study published in the Journal of Sports Science & Medicine found that runners who adhered to a pacing strategy based on terrain and effort had better overall race times and lower perceived exertion compared to those who paced inconsistently (Abbiss & Laursen, 2008).


Key Benefits of a Pacing Plan:

  • Energy Conservation: Starting too fast can lead to early fatigue. A structured pacing plan ensures you distribute effort efficiently.

  • Better Adaptation to Race Conditions: Accounting for elevation changes helps prevent burnout on hills and allows for strategic acceleration on descents.

  • Improved Mental Focus: Having a plan reduces mid-race decision fatigue and keeps you focused on execution rather than guesswork.


I use Garmin PacePro for every race, and it has completely transformed how I approach pacing. Before I started using it, I would either go out too fast and fade or hold back too much and finish feeling like I had more to give. PacePro removes that uncertainty and provides real-time adjustments to keep me locked into my race plan. Instead of relying on gut instinct alone, I now have a data-driven approach tailored to my fitness level and course conditions, ensuring I run my best race every time.


Compatible Garmin Watches with PacePro


Five smartwatches display various colorful fitness data, including steps, heart rate, and weather. Bands are pink, black, white, yellow, and mint.
The Garmin Forerunner Series watches are specifically targeted at runners. (Image courtesy of Garmin)

Not all Garmin watches support PacePro, so it’s important to ensure you have a compatible model. Below is a list of Garmin watches that currently offer the PacePro feature:

Garmin Watch Model

PacePro Support

Garmin Forerunner 245

✅ Yes

Garmin Forerunner 255

✅ Yes

Garmin Forerunner 265

✅ Yes

Garmin Forerunner 745

✅ Yes

Garmin Forerunner 955

✅ Yes

Garmin Forerunner 965

✅ Yes

Garmin Fenix 6 Series

✅ Yes

Garmin Epix (Gen 2)

✅ Yes

Garmin Fenix 7 Series

✅ Yes

Garmin Fenix 8 Series

✅ Yes

Garmin Enduro Series

✅ Yes

Garmin MARQ Athlete

✅ Yes

Garmin Tactix Delta

✅ Yes

If you own one of these models, you can take full advantage of PacePro for your race-day pacing strategy!


What is Garmin PacePro?

Route map of "Mountains To Beach" marathon. Shows course, distance, and pace strategy. Graph below indicates pace over elevation.
The Pace-Pro tool can help you plan your race for optimal results.

PacePro is a real-time pacing tool available on compatible Garmin watches that helps runners adjust their pace based on terrain and race strategy. Instead of simply targeting an overall average pace, PacePro adjusts pace dynamically throughout the race, giving you real-time guidance on when to speed up and when to slow down based on:

  • Elevation changes: Adjusts pace for uphills and downhills.

  • Personal pacing preferences: Choose between negative splits, even pacing, or a more conservative approach.

  • Course profile: Tailors the pacing strategy based on the specific race route.

This means no more guessing or manually adjusting pace during a race—your watch will keep you on track based on your preset strategy.


Step-by-Step: Creating a PacePro Plan in Garmin Connect


Runner in blue tank top, number 5693, focused in a city marathon. Crowd lines rainy street; atmosphere is determined, slightly foggy.
Setting up your Garmin for Pace-Pro might seem complicated, but it's worth the effort.

Step 1: Open Garmin Connect

  1. On your smartphone, open the Garmin Connect app.

  2. Tap the More (☰) menu in the bottom-right corner.

  3. Select Training & Planning > PacePro Pacing Strategies.


Step 2: Create a New PacePro Plan

  1. Tap the “Create PacePro Strategy” button.

  2. Select whether you want to use:

    • A saved course (ideal if you’ve downloaded a race course GPX file).

    • A race distance (if the course is not available, you can create a general strategy for any standard distance like 5K, 10K, half marathon, or marathon).


Step 3: Define Your Race Strategy

  1. Enter Your Goal Time or Pace:

    • You can set a total race time (e.g., 3 hours 45 minutes for a marathon) or a target pace (e.g., 5:20 min/km).

  2. Select Pacing Strategy:

    • Negative Split: Start slower and gradually speed up.

    • Even Splits: Maintain the same pace throughout.

    • Positive Split (rarely used): Start fast and slow down later.

  3. Adjust for Hills:

    • Decide how much to slow down on climbs and speed up on descents. This can be customized to match your personal strengths—if you’re a strong hill runner, you may choose a lighter adjustment.

  4. Preview Your Pacing Plan:

    • Garmin Connect will generate a detailed pacing strategy, breaking down your race by segments and suggesting the pace for each section.



With these insights and the right Garmin device, you can take full advantage of PacePro to race smarter, feel more in control, and actually enjoy the experience. I’ve used this feature in so many races, and it’s helped me stay confident, pace myself right, and finish strong. If you haven’t tried it yet, give it a go—you might be surprised at how much of a difference it makes!


At the Georgina Marathon finish line in celebration of beating my pace plan!
At the Georgina Marathon finish line in celebration of beating my pace plan!

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