What is a Pacer?

A pacer (also called a rabbit or pace group leader) is a runner designated to maintain a specific, consistent pace throughout a race to help other runners achieve their goal time.

How to Spot a Pacer

Pacers are usually easy to identify:

• 🎈 Balloons tied to their back or hat
• 🏁 Flags or signs showing their target time
• 👕 Special bibs or shirts indicating pace group

Why Use a Pacer?

Benefits

• 🧠 Mental relief - No constant watch-checking
• ⏱️ Consistent pacing - Avoid going out too fast
• 👥 Community - Run with a group of similar-ability runners
• 📍 Course knowledge - Pacers often know the race well

Pacer Strategies

The "Even Split" Pacer

• Runs the same pace throughout
• Most common approach
• Great for first-timers

The "Negative Split" Pacer

• Starts slightly slower than target
• Picks up pace in second half
• More advanced strategy

Common Pace Groups

Tips for Running with a Pacer

1. Start behind the pacer - Not in front; there will be crowding
2. Don't draft too closely - Give yourself some space
3. Trust the pacer - They've done this before
4. Have a backup plan - If you feel great, you can leave the group
5. Stay hydrated - Don't skip water stops because the group does

When NOT to Follow a Pacer

• 😰 You feel terrible early on (slow down, don't force it)
• 🏃‍♂️ The pace feels too easy (you might be fitter than you thought)
• 🌡️ Weather is extreme (adjust expectations)
• 🤔 The pacer seems off-pace (trust your watch too)

Professional Pacers (Rabbits)

In elite races, professional "rabbits" are paid to:

• Hit specific splits for world record attempts
• Shield elite runners from wind
• Drop out after their pacing duties are complete

Famous example: The pacers in Kipchoge's sub-2-hour attempt

A good pacer is worth their weight in gold. They take the mental burden of pacing off your shoulders so you can focus on just running.