To adequately prepare for any race, it is important to include workouts in your training plan that involve maintaining your desired race pace.
When preparing for a 100-mile race, the long runs will be done at a comfortable and easy pace. However, when training for a marathon, specific portions of kilometers will be trained at the marathon pace that has been determined.
Marathon Pace
The speed you aim to maintain throughout the entire 26.2 miles of your marathon is referred to as your marathon pace. This assumption is based on utilizing an ‘even pace’ strategy, which will be explained further. It is important to distinguish between speed, which indicates how fast you are running at any given moment, and race pace, which reflects the appearance and fluctuations in your speed throughout the entire race.
Determining your target race pace early on in your marathon training is highly beneficial, as you can focus your training plan around it and work towards maintaining a consistent pace throughout the entire race.
If you consider your perceived effort level while maintaining this speed, it should be comfortably uncomfortable, approximately a 5 out of 10 on the RPE scale. Engaging in conversation becomes challenging as you will only manage to speak a few words occasionally.
Incorporating specific training into your plan is necessary in order to master your marathon pace.
Incorporating Marathon Pace Into Your Training
When preparing for a race, it is important to have a specific training program to ensure efficiency. Including training at the same pace as the race is a guaranteed method to develop the necessary skill and confidence for a successful race day.
One way to include marathon pace training into your program is by incorporating it into a few of your long runs. During the initial cycles of your marathon training, the majority of your long runs should be done at an easy, conversational pace.
During the race-specific training cycle, which occurs approximately 10-12 weeks prior to your marathon, it is advised by Jack Daniels to incorporate 15-20% of your weekly mileage at marathon pace.
Fast Finish Long Runs
To start off fast finishes during long runs, first run the majority of the distance at your easy pace and then wrap up the last few kilometers at your marathon pace. Over time, you can incrementally increase the distance covered at marathon pace each week until it reaches a balanced 50% with easy pace.
Alternating Pace Long Runs
To complete alternating pace long runs, start by alternating between easy pace and marathon pace throughout the entirety of your long run.
Whether your long run is a specific number of kilometers or time-based, maintain an easy pace for 4kms and then switch to marathon pace for 1km.
Every week, decrease the value of the easy pace and increase the value of the marathon pace.
During the second week, it is recommended to run a total of 3 kilometers at an easy pace, followed by an additional 2 kilometers at marathon pace.
During the third week, the recommended running distance is 2 kilometers at an easy pace and 3 kilometers at a marathon pace.
Long Run Mix Up
An example for your 32-kilometer peak week-long run could be achieved by combining the fast finish and alternating pace methods.
- 8k Easy Pace
- 8k Marathon Pace
- 5k Easy Pace
- 5k Marathon Pace
- 3k Easy Pace
- 3k Fast Finish (5 seconds faster than marathon pace)
By giving these a try, you will start to feel more confident with your race speed. Now, let us examine various race tactics, including negative, even, and positive splits, as well as the most desirable ones to aim for.
Negative Splits
The success of running negative splits involves both physical and psychological aspects. It requires patience, a resilient mindset, and extensive training. Many of us have a tendency to begin a race too vigorously, either because of the excitement surrounding the event or the desire to match the faster pace of those around us.
In order to be successful during a race, it is crucial to remain attentive to adhering to your established paces and race strategy. It is important to avoid being influenced by other runners around you.
Negative Split Strategy
To run negative splits, begin the race at a slower pace than your intended race pace, approximately 5 seconds slower per kilometer. Once you reach the midpoint of the race, increase your speed to match your desired race pace. In the final third of the race, push yourself to go a few seconds faster than your race pace.
Incorporating fast finish long runs into your training is a great way to practice speeding up at the end of a race, of course, only if you have gas in the tank.
Positive Splits
Positive splits, despite their name, do not have any positive attributes. This is a widespread misunderstanding. They are the complete opposite of negative splits. Positive splits occur when we begin a race at a pace that is usually faster than our intended race pace and eventually decelerate towards the end.
When the race begins, it is common for us to deceive ourselves with regards to our pacing. The taper and carb load that we meticulously prepared ourselves for make us feel unstoppable, causing us to accelerate from the starting line believing that we can sustain a faster pace than what we have trained for.
I have definitely experienced this, and it has happened to me more than once. Many of us have to make this error at least once in order to understand the significance of adhering to our planned strategy and pace in order to achieve success.
Even Splits
Even splits involve maintaining a consistent pace throughout the entirety of a race, which is a difficult task. However, if you are confident in your pace, it is a viable option. The goal is to adhere to your predetermined pace and maintain consistency throughout the entire race.
In order to reach this level, it is necessary to engage in pace training for an extended period of time. However, achieving this will require both extensive practice and a resilient mindset. Incorporating our race pace workouts into your training program can gradually make maintaining a comfortable marathon pace easier as time progresses.
By thinking step by step, you can rephrase the text below without adding or removing information. Improving your chances of hitting your times can be achieved through training specificity.
Developing Pacing Plan
Here is a step-by-step guide to creating a personalized pacing plan that is in line with your race goals and fitness level. This plan is important as it serves as a guide to help you stay focused and avoid making hasty pacing decisions that could result in exhaustion during the marathon.
Establish the speed at which you aim to achieve your objective.
Your entire pacing strategy is built upon your goal pace, which corresponds to the pace per mile or kilometer that aligns with your desired finish time. Whether you are striving for a personal best, aiming to finish the race, or trying to qualify for another race, identifying the appropriate pace is crucial.
Divide the Race into Parts, following a systematic approach, without introducing extra details or omitting any information.
Break down the marathon into smaller sections, like every 5 kilometers or 5 miles, and set specific split times for each segment based on your desired pace. This method helps avoid feeling overwhelmed by the whole race and enables you to concentrate on tackling one section at a time.
Take into consideration the existence of variability.
Recognize the fact that races seldom go according to plan. Consider setting slightly slower target paces for the initial segments as a precautionary measure. This cautious beginning guarantees that you will have some energy reserves for the later parts of the race, where fatigue could potentially occur.
Create a systematic approach to ensure proper hydration and nutrition.
Incorporate your hydration and nutrition strategy into your pacing plan by determining the times at which you will consume fluids and fuel. If necessary, make minor adjustments to your pace in order to accommodate these breaks.
It is important to practice your pacing plan by thinking step by step.
During your long training runs, it is important to practice implementing your pacing plan. Get accustomed to the feeling of running at your target pace and sticking to the time splits for each segment. This practice not only enhances your physical adaptation but also reinforces your mental discipline.
Do’s and Don’ts to Achieve the Best Marathon Pace
The secret to achieving an excellent marathon pace might not be what you initially assume or frequently hear.
Do Run an Even Pace
Negative splits are not the correct approach. Let me explain why:
- It’s easier to find and hold a rhythm through the entire race with a consistent pace
- Going out too fast and banking time in the first half can backfire because it shoots your heart rate up early on, burning fuel, stressing leg muscles, and leading to early fatigue
- Relying on your mind and body to pick up the effort in the second half of a race when you’re fatigued is more challenging than we think
- Consider that the temperature will rise during the race, and effort increases with temp. So if you’re planning to run slower during the first half of the marathon and then pick up the pace when it already feels harder, that may be tougher to achieve.
Do Study Your Race Course
By studying the course elevation profile, you can have a guide on how to allocate your energy during the race. Are there any steep climbs that require a more cautious strategy? Are there any downhill sections where you can take advantage of gravity to increase your speed? Making pace adjustments accordingly can greatly affect your overall performance.
Don’t Obsess Over Weather
If we were to think logically, we cannot deny that we all desire favorable weather conditions during a race, and we tend to become anxious if the weather is unfavorable. Given that we have no control over the weather, what we can do is create a contingency plan that considers the weather.
To modify your pacing plan, familiarize yourself with the anticipated conditions such as temperature, humidity, and wind speed. In order to prevent early dehydration and overheating, it may be necessary to adopt a slightly more cautious approach in hot and humid conditions.
In the same way, when faced with strong headwinds, it may be necessary to adopt a tactical approach in managing speed during sections that are not protected.
Do Learn to Manage Your Thoughts
Long-distance running can be described as a mental sport due to factors such as weather, hills, nerves, and others which can affect your mindset on race day. It is important to note that these variables are beyond your control.
Overcoming the Negative Thoughts
It is a universal experience for individuals to have negative thoughts, and it is your responsibility to acquire the skills to handle them. Anyone who has attempted running understands that it is genuinely a sport that primarily requires mental strength. Alongside physical training, it is imperative to train your mind for a race. Acknowledge that feeling discomfort during the race is normal and acceptable.
Tips to Keep You on Marathon Pace
Alright, let’s break it down into steps. The first step in marathon pacing is to commit to memory the pace you need to maintain for each of the 26.2 miles that you will be running.
Marathon Pace Bands
These convenient bands enable you to have your marathon pace chart easily accessible on your wrist, so that you can easily refer to your desired pace for each mile of your marathon. Additionally, they display the elapsed time for each segment, allowing you to swiftly glance at your watch and ensure you are on schedule.
You can choose your marathon or half marathon goal with these incredibly affordable pace tattoos, which will remain convenient on your arm throughout the entire race.
Create a Marathon Playlist
When you listen to your favorite lively songs while running, it can definitely improve your performance and help you stay on track. By syncing your steps to a specific rhythm, you can eliminate uncertainty about your pace and solely concentrate on the music playing in your headphones.
There are already multiple playlists designed specifically for runners, with songs set at 180 beats per minute, which is considered the optimal running cadence. Alternatively, you can create your own playlist and check out some of my top running songs to keep you motivated during the race.
Connect to a Pace Group
In today’s big marathons, pace groups are offered to assist runners with a particular time goal to maintain a consistent pace. Pace groups are beneficial if you prefer not to think about pacing, enjoy the motivation of running with others, or desire constant encouragement during the race.
Before the race, it is important to locate your pace leaders and have a conversation with them regarding their race strategy. Being aware of what to anticipate will ensure readiness for the race day and enable you to determine if joining the group is suitable for you.
