HOW TO PACE A MARATHON
Marathon season is officially upon us. In the coming month, we have a number of big city marathons from Paris and Vienna to London and Manchester. Which begs the question, how do you pace yourself for the 26.2-mile event? Here are some top tips!
Start slowly!
I can not stress this enough. 26.2 miles is a long way, especially if you go off too quickly. In the beginning, marathon pace can feel slow. Couple this with the crowd and overall adrenaline of the event. It can be easy to set off too quickly. Don’t view the early miles as a way to bank time, instead view them as a chance to bank energy.
Aim to negative split
This means that you run the second half faster than your first half. This sounds like a tough ask and it typically is. However, it is the most advantageous way to run the marathon or any race for that matter of fact. You should remain patient through the first half, and run with a level of maturity. You have plenty of time to pick up the pace.
Wear a GPS Watch
In the past, I have been against the idea of wearing a GPS watch. However, over the marathon distance, I think it can be a vital tool for you to make use of. Going into the race you should have a solid idea of what your target mile splits are and what time you want to pass through halfway and through 20 miles in. The automatic splits you can get with your GPS watch can give you real-time feedback on your pacing and whether or not you need to speed up or slow down.
Listen to your body
But Callum you just said to wear a GPS watch. Yes, I did but it is still vital that you listen to that internal clock, after all, your body is the one in charge. If the pace feels hard, slow down, there is no shame in that. If it feels easy and has done for several miles now, don’t be afraid to push the boat out. The body is in charge.
Have a Plan B
Unfortunately, despite your best efforts things don’t always plan out as we intend. Make sure you have a backup plan if this happens to be the case. It may be a simple goal such as finishing the race strong. If this means you have to slow down for a couple of miles to achieve this goal then so be it. Or if you’re going for a goal time, have a second goal in mind, so if you fall off the pace of you’re goal time you have the B goal to stay in the race for. For all my athletes I like to set goals for each race. Ranging from A*-C goals. Everyone has the same C goal – finish the race.
In conclusion, pacing is one of the most important aspects of a successful marathon. By starting slowly, using a pacing strategy, focusing on effort, staying hydrated, listening to your body, and having a backup plan, you can set yourself up for a strong finish and achieve your desired time. Remember, the key to pacing a marathon is to conserve your energy and finish the race strong.
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Take Care and Happy Running
Coach Wilson
