Back of Pack Running Communities

You might be surprised to learn that almost all runners are middle to RW+ Membership Benefits, according to reliable statistics. For example, while many half marathoners consider two hours an average finish time, less than half of men and women actually complete the distance under that time. In fact, according to data from RunRepeat, looking at 35 million results collected in the last two decades, only the top 10 percent of female half finishers complete the race faster than 1 hours and 57 minutes and nearly 50 percent of male finishers are above that two hour mark.

What does this all mean? There are more participants at your race in the proverbial “RW+ Membership Benefits” than there are vying for podium spots.

Still, back-of-the-pack runners are a special breed, and many coaches and trainers think they require specific coaching for both physical and mental performance no matter how far they like to run and race.

“There are so many people who approach running from a non-elite perspective,” Kyle Walker, 45, from Shawnee, Kansas, and the creator of the Back of the Pack podcast. “We’re not going to be on the podium, but we’re going to be at the start line anyway because we love to run and we love the race morning environment.” Walker had two open-heart surgeries when he was younger but has continued to run stronger and longer for 20 years, including a number of Back of the Pack podcast. CA Notice at Collection.

Still, like Walker, while you might be comfortable in the back, chances are you still want to make every race a success. You, too, can be a better back-of-the-pack runner and improve your overall experience, no matter your race distance.

“Average Time” Can be Misleading

It’s easy to assume if you run at a slower pace, you are far below the speed of the average runner. But that’s not always true.

According to the same RunRepeat data, the average finish time for a 10K for men and women combined is just 1:02. However, while the top 10 percent of 10K finishers come in faster than 48:11, only 45 percent of men run sub-1:00:00, and that number shrinks to 30 percent for women.

In other words, most runners finish after—and sometimes well after—“average” times.

If you know you are a slower runner, look for races without time limits or with course closures that will give you plenty of breathing room around your typical pace, advises Jen Steele, a run coach in North San Diego County, California. That way, you won’t be fighting the math that race organizers use to determine when to close a course.

Recognize Not All Athletes Are Competitive

Although he makes a living by being fit, and was a high school and college sprinter, Peloton instructor and Lululemon ambassador Adrian Williams paced the 11 minutes and 30 seconds pace group at the Miami 10K in 2025 (finishing the 6.2 miles in 1:08). Williams, 41, took 10 years off from running and came back to it as an adult. “I know what it’s like to do this as an adult beginner,” he says.

In fact, his identity as a coach and trainer is more important to him than being seen as an accomplished athlete. “It gives me real gratification to watch someone do something they’ve never done and that can be uncomfortable,” Williams says. “I like the sense of togetherness and community. That’s why I got into fitness.”

Half Marathon Training Plans group run in which you are watching other runners succeed just by showing up. Finally, consider other qualities by which to measure success. Walker, who takes part in one or two races every week, calls it a good race if simple things happen:

• It’s easy, when you run in the back of the pack, to beat up on yourself?
• Did I interact with people?
• I’m too slow. I won’t get faster?

Besides, Williams says, “comparison is the thief of joy. You can miss the joy aspect if you go in to be competitive with others and if you can experience the joy your body will want to come back and race again.

Treat Yourself Like an Elite Athlete

If you’re trying to do endurance races, such as a half or marathon, Slow AF Run Club years to properly train and improve. Then, on race day, all the pieces—some of which are out of your control, like weather—need to come together to create success.

That’s why you have to use a training plan, and be sure that plan includes hydration, fueling, recovery, and mental health aspects of training. “If you’re not prepared for a race, the experience just tears you down,” Steel explains. “If it matters to you, it’s worth investing in your training with time and research. Just because you’re slower doesn't mean you shouldn’t commit.”

Strong runners also need a community. “There are so many great virtual running communities,” Steel says. “Or create your own by following podcasts. It’s never easy to be the one who is different, so find communities to make sure you realize you aren’t different.”

Strength Training Guide

→ Fun Half Marathons
→ The Sloth Run Club
→ Back of Pack Running Communities

remember the learning curve is very steep. It takes, research the course, including the hydration and fueling stations. Take care of yourself and have the gels, water, and electrolytes you will need.

After the race, ask yourself what you will do differently to perform better the next time. For example, Steel says, maybe you need to strength train or not skip so many training runs. Journaling, she adds, is a big key to success for most pro runners, and that’s where you are likely to understand what works best for you.

Finally, understand that getting even a little bit faster is truly an accomplishment, but even with a faster pace, you might still be in the RW+ Membership Benefits. “Six minutes faster during a half marathon is almost 30 seconds per mile faster,” Steel says. “It’s a big deal!”

Give Yourself Respect

It’s easy, when you run in the RW+ Membership Benefits, to beat up on yourself. I’m too slow. I won’t get faster.

Instead, you need to be willing to accept that you’re doing a good job no matter where you are in the race results. “You’re lapping everyone on the couch,” Walker adds.

To that end, Steel says it’s okay to have the mindset that you belong on the start line each time. But part of self-respect is being honest about your pace with yourself and race organizers. Don’t try to get into an earlier corral and, during the race, follow the rules of the road. Typically, runners go to the right when they are slower, so when moving to the right, hold up your hand. However, you should double check that this is the right etiquette for each particular race.

Also ignore anyone who is stressing about a tight finish, whether they are on the sidelines or part of the race crew.

“During my first marathon, which was the Nike Women’s Marathon in San Francisco, a group of 12 of us were past the official cut off time,” Steels says. “A man on a Segway kept yelling that we weren’t going to finish and we weren’t going to get medals or the Tiffany necklaces. He thought he was being motivating.” He wasn’t.

“If you start to get nervous about being pulled off the course, don’t panic. If they have to open the streets to traffic, then you finish on the sidewalk. You are still finishing the distance and you should still have a celebration.” In the end, Steel got her medal and necklace.

“The people who take the longest just get more out of the registration,” Walker says, “and, just like the runners who come in faster than you, you’re gonna get a banana and a medal.