Pacing strategy for a full marathon??

[Bazza1234]

I have completed three half marathons and didn't think too much about "how" to run the event. The first one I just ran it and tried to maintain a certain average pace - which I basically did but was VERY tired by the end. The second one I had a time to beat if possible - so that was prominent in my thinking during the event. The third one I started out believe in that I would not be able to beat the second half's time - but got caught up in the event and ran it even faster.

BUT - for my upcoming full marathon - I am only running it to "finish in an upright position" - but I also want to complete it within the cutoff time which would necessitate an average pace of 9 mins per K. I am now up to doing a 24K longrun this weekend - so far I have been going OK, my pace for the training longruns has been a little bit faster than 9 mins but there is a long way to go to 42K. All the "experts" say to either run the event at a flat average pace all the way - while others say to take it slowly for the first half and perhaps increase pace over the last half (negative splits) . Some non-expert friends who have completed the distance say to run just a little bit faster than average to "bank" some spare time as you WILL slow down over the second half.

SO - three strategies that could be followed. A fourth strategy often promoted is just to run how you feel - but I can see how that could lead to a blowout in the first half when you are still feeling "good "

What do others here think about all this ? What has been your experience ?

[Whatsapp Half Marathon]

Personally I work out an average pace and set out to follow it closely for the first few kms. After that I have usually settled into a rhythm so put my phone away and just run by feel. I usually find this allows me to adjust me speed to the conditions and how I feel without veering too far away in either direction. However, its not for all.

Don't like the idea of starting faster and banking time. You loose more than tyou gain this way as you tire faster. The negative splits are fine in theory, but are much harder to acheive for anything over 10k. The chances are you aren't going to feel like speeding up 13 miles into a run.

[misswobble Marathon]

9 mins/km seems reasonable. When you’ve done the longest training run you’ll have more of an idea what your pace could be on the day If it’s boiling you’re going to be slower

The 9 min/km would allow you to run/walk quite steadily I reckon you’d be well inside that

I think you do go a bit quicker at the start but you soon settle down. I do tend to run by how I feel and I walk when I need to I don’t think you’d blow it all in the first stages as you know just how far you still have to go so would rein yourself in

[roseabi Ultramarathon]

I think that negative splits are a good thing to practise in training, for sure, but it's probably better to think about keeping it steady in the marathon - with emphasis on a gentle start.

I keep my phone in my belt during runs, and don't have a running watch, so I'm always running by feel. Most of my marathons to date have been atypical in some way - either exceptionally hilly, or I've been injured At the one I can usefully comment on (Brighton 2017), I went off a bit fast, then maintained a good pace until about half way, where I got a bit bogged down - it was quite a hot day, and I had some nasty blisters. I was actually glad I got the fast start, because I got a reasonable finishing time, but I'd prefer to sort out my shoes and keep a more consistent pace in future.

You are correct though that it is difficult to temper oneself at the start when running by feel! I'm hoping to benefit from my experience when I do my next marathon - Spring 2020, with luck and a fair wind 😊

[Curlygurly2 Half Marathon]

I've just done my first HM using run/walk, and personally I think it best to just keep plodding along at the same pace and see if you've got anything left at the finish, rather than use it all up at the start. That's me though, I know I am a slow starter, but I have stamina...Cambridge is mostly flat, but I walked up the hills that there were, seemed silly to use energy up on them, then ran down the downs even if it was a walk section.

[misswobble Marathon]

I just checked my marathon splits Baz and I was faster in the first half by 14 minutes

[Irish-John Marathon]

My only experience with that kind of "pressure" was the ten miler.

I had to remind myself to keep it slow at the beginning - got a bit caught up in the excitement of the starting gun, then a natural instinct to pass people out.

However, I settled down within a quarter mile and just ran at my own pace. I was knackered by the end - that last mile was longgggg. However, I was amazed when my times showed I had done the second five miles appreciably faster than the first! I still dunno how that happened but my strategy for April and May first HM is now just to "run and enjoy - finishing non stop will just be a bonus to the day "

Best of luck with your run Bazza