Everyone has a Goal

No matter what standard of runner you are, and whether it’s your first or your hundredth marathon, every one has a goal time in mind when they toe the start line. However, setting a challenging and yet realistic goal is only one part of the equation – to get the best out of your marathon performance, you need to get your pacing right.

Of course, you could take a leaf out of the elite performers’ book and opt for a pacing strategy that sees you run negative splits i.e. faster over the second half of the marathon than the first. But this is a very difficult thing to do and takes a very special type of performer. It’s simply not realistic for most of us ordinary mortals, and while you might look good passing runners on the homeward stretch, you’ll have lost too much time over the early stages to make up the deficit.

There are several possible marathon pacing strategies, but only two with a reasonable likelihood of leading to a personal best performance. Most people’s marathon performances are scuppered by adopting a strategy that sees them running too fast over the first half of the marathon. This is always destined to failure because of the effects on the body, glycogen depletion and ‘hitting the wall’.

It's a game of two halves

The two marathon pacing strategies that are most often successful are firstly, running even splits throughout the race; and secondly slowing a couple of seconds per distance as the competition advances. While running even splits will come close to using your aerobic system and glycogen shops most effectively, it may not be the optimal pacing strategy because your body’s physiology changes during the marathon. And no matter how adamant you might be about running even splits, it is very difficult to do. Aches, pains, fatigue, low fuel stores are all factors that can affect your body in the latter stages of a marathon, making running those all-important metronomic miles very challenging indeed.

For most marathoners in the 2:30 to 4:00 variety, the most beneficial pacing technique is to run the first half of the marathon about one to three minutes quicker than the better 50 percent. Using this strategy, you will find that you still need to increase your effort moderately during the second 50 percent of the competition to sustain your pace just below your lactate threshold.

For example, I have only run one half decent marathon: my goal time was 2:55. I ran the first half in 1:25:40 and the second half in 1:28:10 (or thereabouts). This was by no means easy and I felt on the limit for the entire race, but I got my pacing strategy right for the amount of training I had done. This was because I had done plenty of running at my goal marathon pace (GMP). This would have included at least one run of up to 15 miles at GMP a week in the build up to the race and also one faster 10 mile effort (up to 30 seconds a mile quicker). I also included plenty of recovery days and cross-training days in my schedule to allow my body to get used to the demands of this running.

Race Nutrition

Another important thing is to practice your race nutrition. The best pacing strategy in the world is nothing if you don’t fuel for your race right, so take the opportunity on these GMP runs to get your fueling strategy sorted for the race proper. Take a Viper Active Gel, and perhaps hide a bottle on course so that you can sip an electrolyte drink at strategic points.

On race day, don’t worry about the first mile too much: large marathon races are always congested and it expends more energy dodging in and out of runners and up and down kerbs than it does just waiting for a slightly freer passage. Make sure you know your GMP splits and try and stick to them as closely as possible. Perhaps write them on a pacing band and check them as you go through each mile point. Pay attention to the elements: if it’s roasting hot, you may need to run more conservatively in the first half and drink plenty of fluid. Get your marathon pacing right and you’ll be rewarded with the finishing time you deserve for all your hard work.

By David Castle, Editor of Running Fitness.

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