A marathon is one of the most challenging race distances. Not only do you have to run 42 kilometers and 195 meters, but you also have to worry about your pace, your hydration and your nutrition.
Set a target pace for your marathon in advance. This is essential to ensure that you don’t hit the wall too early in the race. While it’s inevitable that you’ll get tired, the goal is to delay it as long as possible. So run at a steady pace and don’t be tempted to start too fast. Because the marathon is a unique distance, your marathon pacing strategy will depend on your training years/running history, your racing experience, and of course your goals.
For runners who are going to run a marathon for the first time, it is important to set realistic goals. The strategy is then focused on experiencing the marathon distance and finishing it. Run a comfortable pace that you can maintain for at least the first 30 km. More experienced marathon runners often go for a different strategy focused on improving their PR (personal record).
Regardless of your experience level, starting slower and finishing a little faster (negative splits) is always a good idea. This allows you to run at a consistent pace the entire distance, rather than starting too fast and then doubling down at the end.
1 to 10 km
You will probably feel a bit of race anxiety at the start of the marathon. Standing at the starting line, surrounded by other runners, will give you a huge adrenaline rush, but don’t get carried away. The first few miles should feel easy and relaxed. You should be running slower than your goal pace for the marathon.
If the marathon has pace groups, start slightly behind the pacers in the group at your target pace. If you are running a big marathon, the first few kilometers will be busy. Be careful with energy-sapping overtakes and curbside passing. After a few kilometers, the crowds will die down and you can get into your own flow.
From 10 to 15 km
You've probably (hopefully) taken a gel and some water and/or thirst quencher by now. The pace should feel relaxed, after all you're running below the pace you normally run on a 10k or half marathon? You can now start to keep an eye on the kilometer times and speed up a bit to run at your target pace.
It is also a good time to look around. Is your pace group running at the right pace or would you be better off choosing another group? It is often very useful to run in a group. This is not only for a steady pace but also to have support for each other later on and to be able to run out of the wind
From 15 to 25 km
You are heading towards the halfway point of the race and then towards 25 km. This is a good time to assess how you are feeling. You will start to feel a bit tired but you should still be able to keep up a good pace. If not, ease off by about 10 to 15 seconds per kilometre and then try to pick up your target pace again. You can also use this tactic if you are running into a strong headwind.
From 25 to 32km
You are ALMOST at the final part of the race. This is often where it starts to feel a bit tougher… now it comes down to mentality too! Try running with another runner or a group to maintain a good pace. Your kilometer times should be very close to the target pace. If that is not the case, do not panic. You still have plenty of kilometers to gradually pick things up. Remember to keep taking your gels and drinking water.
From 32 to 40 km
Many runners say that the last 10 km of a marathon the moment is when the real race begins. Once you reach this point it is important to be fully focused on maintaining your pace as best as possible. This is the hardest part of the race, but also the most exciting. As you get closer to the finish line, think about all the hours of training you put in. This is the part where it all pays off. Look ahead at the runners in front of you and try to slowly overtake them. Don't forget to keep drinking and taking your gels. Think of the gels with caffeine to give a final boost to your fat burning and energy supply. Even though you are almost done, your body still needs fuel to reach the finish.
Last .2 kilometers
The finish is in sight! Enjoy the audience and the encouragement. Try to keep your pace and not to walk. It is advisable to walk with a shorter step and a higher frequency. Pay extra attention to your arm movement to support your running movement.
