I remember the first time I ran a half marathon, I took off from the start line and ran, no pre-run strategy, no game plan, I just took off, and at about the 16 KM mark, I ran out gas and dragged myself to the finish line.  While I still had a respectable finish for a 50 year old former smoker, I also knew there had to be a better way.

After a bit of reading, I discovered a process described as 10 – 1, the idea being you run at race pace for ten minutes, then ease off for one minute, allowing you to recover mentally and physically, and ready yourself for the next 10 minutes.