I will be running a fall marathon which is at altitude (about 5000 feet). The catch is, I live at sea level (Los Angeles). I'm sure the altitude adjustment must be different for the marathon, does anybody know what it would be for this? Does anybody have any advice for a first time high altitude marathon? Thank you.
The rule of thumb I've always heard is add 1% per 1000 ft.
So if you live at sea level and are racing at 5000 ft then add 5% to your time.
Example:
3:00 hour marathon become a 3:09 marathon
its harder than it seems.
The everest marathon winner, could probably run a 2:40-3:00 at sea level. Over 12,000 ft and things change.
Marthoner Dude wrote:
The rule of thumb I've always heard is add 1% per 1000 ft.
So if you live at sea level and are racing at 5000 ft then add 5% to your time.
Example:
3:00 hour marathon become a 3:09 marathon
It might be more accurate to add that factor but not count the first 3000 feet.
That is, 1% decrease for every 1000 feet over 3000 feet.
Each person will be affected differently. Your training buddy might not even notice a difference and the drier, cooler air could help in some ways (that is less thermal stress).
California Love wrote:
Does anybody have any advice for a first time high altitude marathon?
Have fun.
luv2run wrote:
It might be more accurate to add that factor but not count the first 3000 feet.
That is, 1% decrease for every 1000 feet over 3000 feet.
Each person will be affected differently. Your training buddy might not even notice a difference and the drier, cooler air could help in some ways (that is less thermal stress).
Do count the first 3000 feet. It might not be a 1% decrease, but it is still significant if you're not acclimated. I'm also from LA, and I've noticed a 15-20 second difference (on average) in my 5K time while racing at Palmdale, CA (2500 ft).