Marathon Pacing Strategy
Proper pacing is crucial for marathon success. Starting too fast leads to hitting the wall at 30-35K. Even pacing or negative splits (second half faster) are optimal strategies. Most runners slow in the second half despite intending even pace.
Pacing Strategies
Even Pace: Same pace throughout. Most efficient physiologically.
Negative Split: First half slightly slower, second half faster. Safest strategy, requires discipline early.
Positive Split: First half faster - leads to severe slowdown. Avoid this.
Banking Time early rarely works due to glycogen depletion and fatigue.
Marathon Race Tips
Start conservatively - first 5K should feel easy. Hit your pace by 10K, not from the start. Fuel every 5K (gels/sports drinks). Run the tangents (shortest line). Mental checkpoints: 10K, halfway, 30K, 35K. Final 7K is mental - dig deep. Kick in last km if able.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Yes, first 5K should be 10-15 seconds per km slower. Hit goal pace by 10K.
Resist the temptation. You'll pay for it after 30K. Trust your plan.
30-35K when glycogen depletes. Proper pacing and fueling delay or prevent it.
Goal is even pace or slight negative split. Expect 5-10% slowdown for most runners.
Easy runs: 60-90 sec/km slower than race pace. Long runs: 30-60 sec/km slower.