Marathon pacing- Best strategy?

Great question and I look forward to the responses. Keep in mind that the fastest of elites actually RACE their marathons and aren't always fixated solely on pacing or the distance itself (though that is obviously a HUGE part of their training). But a wise elite knows that he or she has first got to make it to the later rounds while still remaining in contention, then commences the fight (or what we see as the improvement in pace).

In this sense a recreational runner can adopt a similar strategy as it relates to his or her goal (a goal is nothing more than a personal race, really). The objective then is to remain in contention, before the real fight (or struggle) starts, as it assuredly shall.

It's a marathon and you're best starting controlled, or you will lose control prematurely. Historical anecdotal evidence points to this time and again. It certainly ain't "sandbagging" if you're struggling toward the end as so many recreational runners do.

Look. Whatever gets you to the finish line fastest should be the goal and once the training (goal preparation) is done, optimal execution is all there is to focus on. I'd go with the evidence.

Are you warming up for the race?

If not, you would plan on using the first 1-2 miles to ease into marathon pace. Then run the bulk of the race at this pace (which you should be able to do since it is your marathon pace). Adjust and finish the last 2-3 miles as fast as you can or (survive as best you can if you misjudged your fitness).

If you are warming up for the race, you are fit and experienced enough to know what's best for you.

Read this article and used this strategy, and it worked very very well.

Yes, a 70 mpw runner can employ this attack, it takes patience and trust in your training.

I've always liked the 10/10/10 approach from Central Park Track Club. More info here:

http://old.centralparktc.org/training/coach01.htm

You can tweak it all sorts of ways, but the basic idea is to split up the race into a conservative first 10 miles, a middle 10 miles at or below race pace, and a final 10k where you're either picking it up or trying to hang on.

I've run a 2:38 marathon splitting 61:10 for the first 10 miles, 60:15 for the second 10, and 37:10 for the last 10k. Within those sections I really worked to run even, and when I unintentionally split a 5:45 or something on mile 8, I made myself run a slow (6:20) next mile. Some people would argue that this is too conservative, and it's possible that you might be leaving 30-60 seconds out on the course. I would argue, though, that the tradeoff is worth it, because if you're well-trained under this plan you're almost certain not to blow up and run 10-15 minutes or more over your goal time. When you go out to fast over the first half, though, that's definitely in play.

Other things I like about this: it breaks up the monotony of the pace a bit; you aren't trying to grind out 16 or 18 miles in a row at the same pace. It's also nice psychologically because you're going to be passing a boatload of people over the last ten miles, especially at a big marathon. I'm not going to say you feel good at mile 25 or anything-- it's still a marathon. But you spend the majority of the time feeling like you are either running comfortably or attacking and very little feeling like you're hanging on for dear life.

RW actually has good articles from time to time, and other CPTC articles out there are solid. I think you can do this with the 13.1 as well: 5-5-5k.

With all due respect, jecht, please offer BIG caveats before weighing in on marathon pacing. You could be a really nice resource for other runners, because lots of them might find themselves in situations you’ve faced. Your issues are very common, so that’s cool. But absent that, unless you take the cautionary tale tack, until you correct pacing and have a solid marathon to show for yourself, consider keeping your role on the listening end of things.

? I don't follow. Anyway. This is an old post but I clicked on it. For what it's worth, for the average recreational runner who wants to race their best marathon, I think the very 1st paragraph listed in that article from 8 years ago is 100% correct:

"Consequently, I believe the ideal marathon pacing strategy is to run your first 3 to 5 miles at slower than goal pace to conserve energy, maintain goal marathon pace through 20–22 miles, and then run your fastest over the last 8K to 10K."

I will try to get a solid marathon this year and gain more credibility here. It's important to me--LRC is a great resource and how I train myself, so I will take this seriously.

I think that throwaway username (not a registered user) was calling me out rightly so (I don't like admitting when I'm wrong but I'll own it here) for offering pacing advice despite the fact I screwed up my 2021 marathon pace and went out too fast.

That said, I paced my first marathon in 2019 a bit better: 8:39 to open, 1:40 at the half, 1:43 to finish (2:33 at 20) and a solid 3:24. But I will have to get to 3:15 or faster to get credibility here.

Echo this. ^

It's also not about running faster to get credibility here, especially in the training threads. There's plenty of people here that are not the fastest, yet consistently provide great insight that I've used in my own running.

I get that you're excited about running but not everything needs someone's two cents especially if it's all still theory for the commenter and not put into action. The tone of your comments both here and other places I've seen you in can come off as almost mansplaining and can be very off-putting. As the original commenter said, you can be a nice resource because what you're going through/been through is relevant to others. You telling others to do what you haven't done/followed yourself or always bringing it back as a reminder of your running goals doesn't help.

Also, why are we bumping threads from 8 years ago here.

Even though there are some decent posters here (and beersandmiles is definitely one,band I think I’ve seen some good posts from you):

Never run to impress LetsRun

Never run to impress LetsRun

Never run to impress LetsRun

That said, by all means: Be a Strava hero if you want.

Too dry?

That said, how did autocorrect take “Siddhartha” and change it?

That's fair on some of it. And I see that I don't always have to chime in on things, but why would you think I'd be mansplaining?

I do want to be seen as valid and well-liked on LRC so I will take your advice to heart. I'm glad you were fair to me so that's appreciated (no sarcasm). And in looking back I can see some areas I can improve in...I need to have more races and more experiences to be credible.

If I have been mansplaining without realizing it, let me know how I messed up. I know a lot of female friends hate it.

supportiv.com

I've Been Told I'm A Mansplainer. How Do I Stop?

Christina Beck

Congratulations on the impulse to read about mansplaining and what it means for you. That's a big first step–which you would likely avoid if you were a

Link:www.supportiv.com/communication/ive-be...

i'd honestly suggest not to worry about being "seen as valid and well-liked on LRC". there are many better things to aspire to in life. just be yourself.

As a marathon is >99% aerobically, the mathematical best strategy is to have an equal power output over the whole race. (Power includes forward motion, altitude change and air resistance.) The reason for that is because any velocity change costs extra energy.

Valid also for a 8 year old question :)

you seem likable enough to me

I should have never even posted in this thread to begin with.

I won't post about marathon stuff going forward, reference my training, or dredge up old threads and just lurk to get advice from now on. It also appears it was bad board etiquette. Thanks for the kind words!