Pace for climb during marathon

Nobody?

Walk the uphill part, then lay on your side and roll downhill.

Take some roller skates with you and put them on at the half way point. Wheeeeeeeeeeeeh all the way downhill in the 2nd half.

About 5:20 + 38 = 5:58 min/km on the climb, and 5:20 - 24 = 4.56 min/km on the downhill (you don't get back everything).

Very approximate formula for starting point. Can be more or less, depend on how well conditioned you are for uphill and downhill. Need to train a lot to get use to those, as both uphill and downhill needs different muscles than on the flat. They fatigue more quickly if not trained. 13 km stretch of that climb is a lot. Forget the formula, need to train and learn your pace/effort (or HR) for the slope.

Use a HR monitor. Determine what your HR is at your goal pace on a flat section of road. Maintain that same HR on the uphill and let the pace be what it may.

Monitor your breathing... run it at the pace at which your breathing doesn't change from before the hill.

Don't worry about pace, just maintain the same effort. You will slow so don't fight gravity. You'll make up some of the time anyway on the downhill.

That is only 26 km. What is the rest of the course like?

I agree with the other posters. I tried to include local hills in my training prior to running Boston for the first time in 2017. I typically run the hills at a pace that is about 30 seconds slower than my pace on flat pavement. I do increase my effort a little on shorter hills but I monitor my breathing so that it is still somewhat comfortable and not labored. With 13 km of uphill I would try to keep the effort that same as before the hill. You want enough left by the time to reach the top that you can lean forward on the way down and let the hill pull you down while you can increase your pace to keep your feet under you. Just adjust your pace as you climb it. Back off a little if you feel your breathing is getting too labored. Remember to breath deeply and hold breath for a split second if labored. You don't want your breathing to be fast and shallow. Once breathing is under control try increasing your pace a little bit until you find a pace that you can maintain. I am not as strong as others when it comes to climbing hills but I try to make up the difference but pushing myself to increase pace on the downhill as much as I can while keeping my breathing under control.

I'd suggest training on some long hills in your area before your marathon.

Track Fan 1979 wrote:

Don't worry about pace, just maintain the same effort. You will slow so don't fight gravity. You'll make up some of the time anyway on the downhill.

This + train on similar hills.

adirun wrote:

Hello. I'll run a marathon end of may. I trained for 5:20 min/km but during the course it's a great climb of 13 km 3.8%, then we turn back downhill. I don't know how to pace this. The whole marathon course it's on the asphalt road. Please advise me.

The calculator I use says around 6:12 min/km going up the hill. Generally you can gain half that back going down which would be 4:54 pace.

Mostly flat.