What are the best strategies for pacing during marathons?

Question

Deena Kastor · Answer

There's a really fun strategy out there for pacing and marathons that has been tried tested and true. They're called yasso 800s named after Runners. World's favourite writer Bart yasso. And it claims that this philosophy of training and racing claims that, if you run 10 times, 800 with equal recovery that your time in minutes and seconds will equal the time of your marathon in hours and minutes that has to be done. And in a marathon training cycle, not outside of that but it has worked in so many occasions. I've heard affirmations around the world of people have used this technique. So if you do that, 10 times 800, your average time in in minutes and seconds and then take that and break it down to marathon pace. Whether you like to deal with kilometers or miles, then you can find an accurate depiction of what your marathon time can. B, and if you're feeling good in the last 10 or 5, K of that Marathon, I would challenge you to beat that algorithm and start running a little faster.

Brad Hudson · Answer

So pacing for the marathon. So I'm huge on trying to - split at least effort wise at times when you can't Pace. Exactly right. But I think - splitting is the way to go in the marathon because of the it's a glycogen event. You want to be full of glycogen that in that second half and so by starting a tiny bit slower will ensure that you avoid mistakes as far as racing, okay? And drafting is Huge. It will save you glycogen. So, learn Pace learn effort. Learn what Marathon Rhythm. Feels like when there's wind when you're going uphill when you're going downhill, okay? The London Marathon this weekend, there were some crazy split times in the race, that's not how you want to race, your best Marathon for for time. Okay, obviously to win and compete is a different game, okay, and there's people with different mind frames that do better, you know, having Restraint is a tactic, okay? Being smart in the marathon and learning patience and being able to race that second half. But there are people that, you know, there's a mental and competing aspect to the marathon where people do better when they just go out and compete versus all this other stuff. Not everyone's that way. But there are some people that just go need to get in the race and race and view it as just another foot race, rather than Being cautious. So pacing is huge you know learn to draft you know you saw when kipchoge broke two hours in the marathon how important drafting was and do all those athletes in that v-shape drafting is huge, you know, I'm told it saves like two seconds, a lap on the track. You know, if you can draft behind people, I don't know if that's exact but just shows you, you can save fuel by Drafting and relaxing. And knowing how to pace yourself with effort, okay. Not surging at every water table and making moves that burns glycogen. So pacing is a huge component of being a great marathoner and knowing the rhythm of your race Pace. That's why marathon pace training is so important knowing feel and effort and Rhythm when there's wind rain hail sleep, whatever so hope that helps

Dave McGovern · Answer

I think the best strategy for marathoning is - splitting, I meaning the second half of the race is going to be a little bit faster than the first. I've had some people that I've coached, you know, some beginners misconstrue that where they start out two or three minutes of Miles slower, then there, you know, desired pace. And that's, that's too much you want to go to fairly steady pace and you ask for strategies. I mean, everything kind of centers around a fairly even Pace but maybe a little bit slower at the start because you want to get your ADI into that fat burning mode, you've got even if you're skinny you got plenty of fat in your body to get through a marathon, you're only able to store a couple thousand calories and carbs, so you don't want to be relying on carbs. If you'll and going a little bit, easier is how you ensure that your burning mostly fat? So you started a little bit easier, you try to get a little bit faster, you know, mile by mile a little bit faster, but the second half of the race shouldn't be more than, you know, a minute or two faster not per mile. But for the second half of the ratio only be a minute or two faster than the first half, that's it.

Meb Keflezighi · Answer

The best strategy for racing and marathon is to be patient, which is very difficult. Hard to do. When the gun goes off, you have 30,000, 40,000, 50,000 people behind you, that and journaling is kicking in. And you have caffeine or what not to get going and have narrow roads. But the mistake some people make is just going out too early. So you have to pay with the pace yourself and say, Hey, you know, sometimes for the first hour, we should just say just kind of don't be in the mix. Just if you can avoid it and you know, tactical. So you don't want to make too drastic of a change you want to pay. So when you make it move, the will gradually versus very Speedy or really fast and immediately. And I think if you can save your energy for the end pace yourself or 20 miles, you know, break into segments, half marathon, then kind of see how that goes and then make it twenty. And then the last thing K or so you can push hard, it can take a little bit of risk but obviously gonna do If you do more than one Marathon experiment with it and see how it works for you. And I made mistakes myself, just by going out too early or making moves at 16 instead of waiting until 21 and things like that. So just go but try to execute those training also and in practice, if you do those training and practice, I think you will do fine. Just about at the same time on race day be patient, be patient and don't get caring. What others are doing concerts. You know what you can do and your efforts. Ali because there can be their 20th Marathon, you could be your fifth. So just stick to your goals.

Ben Rosario · Answer

What are the best strategies for pacing during marathons? Well, even pace is probably best. I think that's been proven many, many times, of course, you would like, to go - if you can, but I think the goal would always be to establish the pace as quickly as possible. That you think you can handle realistically for the entire race. So what do I mean by that? If you think you can run seven-minute pays, For the entire Marathon if that's what you're training suggest if that's what your coach tells you, if you have a coach and and you know your whole team feels confident that that's what you can do. Then you need to go out and try your best that very first mile to run a seven-minute mile. If you don't if you run a 7/10 or if you run a 6:45 on the Second Mile, you try to run seven minutes. You don't try to make up for it. One way or another, because the body likes that Rhythm. So the sooner you can hit A couple of seven minute miles in a row. Two, three, four, boom. All of a sudden you're looking at seven, eight, nine, ten in a row right around 7 minutes. That's what you want. And then that sets you up over the last 10, K to dig down deep because it's going to hurt, no matter what even if you do it, right? But you're going to be able to keep running. Seven minutes, going to feel harder than it did at the beginning, but you can keep it going and maybe maybe even pick it up a little bit. So I would say even pace is best for the marathon.

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"What are the best strategies for pacing during marathons? "