Learn the EN Race Pacing Strategy & Marathon Pace Calculator
Racing a marathon is a massive undertaking; the result of months of training and countless miles.
All of it goes into one day — just 26.2 miles — your single chance to validate your hard work.
Despite the importance of the day…
Most Runners Have No Race Plan!
Running fast to put “time into the bank” is not a good idea.
Running steady pace and hoping you don’t implode is not a plan.
You don’t have to make the same pacing mistake that tens of thousands of marathon runners make every single year.
What Happens When You Start Too Fast
Starting the first six miles of a marathon too hard has big consequences. It means that your body will eventually be working harder than you’ve ever trained. And the only way to get it to come down — is to slow down.
You can either choose to do this, or your body will do it for you as you can see in the image above.
Give Us Six Miles and You’ll Have a Great Race
The smart athlete starts off slightly slower, pegging a lower heart rate. She builds her effort into her race pace, not doing anything crazy to her muscles/body early on.
She knows the marathon will get hard on its own, there’s no need to make things more complicated.
After this initial six-mile building period, she settles into steady state mode. All the “rabbits” are long gone, and she uses the next 14 miles to chip away at the extra time that her smart early pacing “cost” her.
Thanks to her early pacing and current Heart Rate, she is better able to process the calories and fluids that will help her through the latter stages of her day.
Just as her body starts to hurt around mile 20, she can wrap her head around “just” doing a 10k.
After all, she’s only been really running for 14 miles — those first few easy miles are mentally “free.”
It also helps that she is now passing lots of other folks. This helps our runner stay focused and motivated.
Run to the Line; Race to the Finish
Regardless of your speed or experience, anyone can have a great race if they execute well.
The power of proper pacing is not faster final miles of your race. Proper pacing makes the middle of your race — miles 7 through 20 — very consistent and powerful.
When a race is executed properly the finishing kick is a function of your fitness and mental fortitude. Both of these elements are in much greater supply since you decided not to simply run hard from the gun and cross your fingers.
Download our FREE Marathon Pacing Generator that will help you:
- Lock in a lower heart rate from the start;
- Eliminate any early cat & mouse pace games;
- Run steadily for the bulk of the race;
- Retain the mental & physical means to finish strong!