21K Buenos Aires
Progressive and controlled running with excellent sensations
Race distance
21.1 km
Target time
2:03:00-2:08:00
Overall pace
5:50-6:05/km
Pacing Strategy - 4 Phases
KM 0-5 (Conservative Start): 6:30-6:20/km - Find your rhythm, control the excitement
KM 5-15 (Cruise Phase): 6:15-6:10/km - Comfortable effort, stay relaxed
KM 15-18 (Build-up): 6:00-5:55/km - Gradually increase intensity
KM 18-21.1 (Strong Finish): 5:55-5:45/km - Push to the finish, empty the tank
Nutrition & Hydration
Pre-race (2-3 hours before): Light breakfast with carbs, avoid fiber and fats
During race: Small sips every aid station (KM 5, 10, 15, 20)
Optional gel: Around KM 15 if energy drops (practice beforehand!)
Race Mentality
- Start conservatively: The first 5K should feel almost easy
- Stay present: Focus on your current kilometer, not the total distance
- Trust your training: You've done the work, let your body execute
- Embrace discomfort: From KM 15 onwards, expect it and welcome it
Race Day Timeline
- 3 hours before: Wake up, light breakfast, final preparations
- 1 hour before: Arrive at venue, gear check, dynamic warm-up
- 20 min before: Final toilet break, get to start line
- 5 min before: Mental focus, visualize first 2K
Key Success Factors
- Controlled excitement: Channel race day energy into focus, not speed
- Progressive effort: Each phase should feel slightly harder than the previous
- Stay relaxed: Keep shoulders loose, breathing controlled until KM 15
- Finish strong: Save something for the final 3K - this is where you make your time