Marathon RACE PACE STRATEGY: How To PR Your Next Marathon
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- čas přidán 16. 04. 2021
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Pace! Sound off if you've got any pace questions below ...
Hey! Helpful video. I’m running my first marathon in May in Edinburgh. The course profile has the first 5 miles as significantly downhill then flattish for the remaining 21. With the whole not going off too quickly at the start I’m not really sure how to approach it. I don’t want to crash and burn later in the race but also don’t want to miss out on getting a bit of a head start on the easier part of the course!!
I’m thinking I run slightly faster than target pace for that section then settle in for the even pacing from mile 6 onward…
Just ran my first Marathon two days ago in 4:08:38. My goal was sub 4. What happened? 1:50
Great advice. I have run 7 marathons and it's still good to hear this advice to reaffirm the rule "Don't go out too fast!" I made that mistake on my last marathon mainly because I wanted to see what would happen (wtf?). It wasn't pretty and I had a bad second half. The next one will be better paced! Thanks Thomas.
Sometimes there's value in 'seeing what will happen'. . . .as long as you're willing to live with the consequences! :)
@@marathonhandbook great quote
Thanks for the information! First marathon this month!
You got this!
I've never done anything but positive split, until yesterday. Managed a "negative" split by one second. It was my fastest marathon in 7 years and an hour faster than I did 3 months ago, when I ran as hard as I could throughout.
great job!
Great video !
Great video and advice, thank you. I'm just about to run my second road marathon and first for 5 years. I'm a hill runner so don't generally have to worry about maintaining constant pace for most of my running. I'll go out steady and hopefully make it through. Thankyou!
Cheers Peter, good luck!
Good job, thanks.
Thanks a lot! This is one of the best videos that I've seen regarding the marathon pace strategy. About the HR intensity, i see that the elite athletes are able to maintain a zone 4/5 for the entire marathon but they just run for 2:15 hrs max . Instead for an average fit person who wants to finish a sub 3:30 marathon, which hr zone do you recommend during the race?
A few points from my own experience (not yet of full marathons, admittedly):
While it's important to keep to your target pace from early on in the race, I'd say it's alright to do the first couple of minutes somewhat faster, as long as you make sure to gradually settle down into your target pace within half a kilometer or so, not much longer than that. There are a few reasons for that:
First, assuming you come to the race fresh and tapered (as you should!), your sense of pace will be skewed at first, so you will be running quite fast even though it will feel easy, and even slow. So the start will be too fast almost whether you like it or not (well, unless it's so crowded at the starting line that you can't start running at all).
Of course, I could be strict with myself and try to start at a pace that feels extremely slow (which would in fact probably be around my actual target pace) from the get-go. The problem with that, at least in my experience, is that if my brain gets the instruction "go slow", it follows through on that. A slow start normally means I'm stuck in a low gear for the entire run, and can't accelerate without putting a lot of effort into it (and putting a lot of effort early on is exactly what I want to avoid with a good pacing strategy). So starting fast and settling into my goal pace from above, not from below, works better, for me at least.
And one more point about negative splits: People tend to assume the relating of pace to effort is linear. It's not. At some point, a slow pace becomes uncomfortably slow. From my long runs, I know that when I'm running below a certain comfortable easy pace, I end up hitting the wall much earlier, not later. Starting slower doesn't guarantee you'll have more reserves longer into the race. You may well end up bonking all the same, or even bonking earlier than planned, despite, or indeed perhaps exactly because of, the slower pace.
This summarizes my experiences as well. For any first time racers, read these points carefully.
good tips!
Thank you for such thorough explanation on pace strategy, I feel like this is an under valued subject. Just did my 33KM yesterday(35 planned) and experienced feeling great, super group, starting too fast and crashing towards the end... Now 3 weeks to my second Berlin marathon, now I have a much better idea about planning the race day! Thanks!
you're welcome!
Thanks for this. You have convinced me to aim for an even pace strategy for my first marathon. I was going to aim for a negative split, but as you say, that might be more challenging to achieve for a newbie marathoner like me, so even pace it will be for me. My marathon race will have pacers and that way all I have to do is follow my pacer. No need to think about it too much then.
Cheers! More on marathon pace here:
marathonhandbook.com/marathon-pace/
My marathon is on Sunday and is my third. Training has gone perfectly and I did a half marathon pb in training. I’m looking at the VDOT calculator and it looks too ambitious so have decided on a pace that is about 6 minutes slower but will be a fantastic pb for me if I pull it off. My plan is even splitting the race and making sure to run by feel.
If it feels easy at my pace from the start I plan to keep at that pace until 26km. and only then maybe go a bit quicker only if it still feels easy by that point onwards.
Does this sound Reasonable? I’ve had bad experiences with the final 10k before and really want to finish well.
Hey bro! Thanks for the videos. I was doing very well in training and 5 weeks ago did a 20 mile at 7 min pace. I’m trying to hit a 3:15 in two weeks but I had to take 3 weeks off because of a calf injury. Do you think I can still hit that 3:15 taking that much time off?
So what you're saying is that I should run a positive split. Got it!
Let us know how that works out :)
That’s what I heard too. Go for even splits, you’ll probably end up doing positive splits but don’t beat yourself up. I think this is what makes your first time out so hard to figure out.
I'm predominantly a trail runner, and have to deal with hills, technical terrain, etc. Do you have any recommendations on applying pace strategy to trail marathons? I have one tomorrow that is described as "slightly technical, covered in wet leaves, with very gentle hills", so nothing too crazy...
Yep - run based on RPE, not a pre-determined pace. More here:
czcams.com/video/IJ6_N8w6oac/video.html
I am hoping to break 3 hours in a marathon next month. The race has pacers but the fastest will be running 7:10 splits. My plan is to start with the pacer for the first six miles and then take off and run gradually faster each mile for the last 20. I haven’t done to math to figure out how much faster I need to run each mile in order to average the 6:52/mile I will need to do to break 3 but I am hopeful that it will magically work out.
The way I do in training and race is to run with the total average pace displayed on my watch screen, as opposed to current pace. That way I don't have to stress about the math. I know the final pace i need to hit, so I am always in control as to whether I'm "on time" to hit my goal
By the way, i like the strategy of staying with the pacers even if they're slower, so it forces you to hold your horses in the first kilometres. God luck with your sub3 attempt!
I went out too fast as I didn’t really have a time goal for my last marathon and just tried to hold on, HM PB 1:45 and marathon PB 3:41 👍 no regrets. Aiming
decent times that!
@@marathonhandbook thank you! I don’t follow a training plan so when I look at some for 3:30 and the paces people run in training it scares me, I trust in the long slow miles with a very small block of speed training in race run up 🧘♂️Next marathon in 9 days, will report back if I smash it 😝
@@10stephenrose GOod luck!
03:29:07 chip time, 3:27 Strava PB, it went well 😆 🎉 ✌️
@@10stephenrose great job! I'm assuming Strava is the more accurate one?
Toilet stop? I'll be wearing black running tights (and have a spare pair to travel home in) just in case my bladder management fails me.
That's not a bad tip!