Marathon runners who get the pace right reach their target.
Pace judgment is essential in a marathon. In essence, start at the pace you aim to finish. This rule applies whether you want to complete your first marathon, set a personal best or break a record. If your goal is to finish inside four hours for the first time, running the first few miles at eight minutes a mile will mean you will probably miss your target as you struggle toward the finish. Running nine-minute miles will get you there, provided you have done the training to maintain the pace.
Instructions
1. Estimate or decide your target finishing time. If you haven't run a marathon before, calculate your potential time by using a race time equivalent chart, such as the one available from "Running Times." Enter a recent time for another distance--5K or 10 miles, for example--and the chart will give you a predicted marathon time. If you have run the marathon before, choose a realistic target time based on your previous marathon results. Make allowances for differences in the course--hillier or flatter--and the likely weather conditions if you are racing at a different time of year.
2. Calculate the average pace per mile based on your target finishing time. Divide the finishing time by 26.2 to get your mile pace, or use the results shown on the race time equivalent chart. Work out the key split times in the marathon: 5 miles, 10 miles, half-marathon and 20 miles. Use those to judge your progress during the race. You may not reach each individual mile at the exact pace, but keeping within your target splits is a good confidence booster.
3. Ignore the first mile time. In a very large field, it may take you a long time to cross the official starting line. You then have to try to reach your target pace while overtaking slower runners. Don't panic and try to get a fast start or make up time you lost while reaching the start line. You will waste valuable energy that you will need in the later stages. Build up pace gradually so that you reach the first five-mile split feeling comfortable.
4. Train so that you can maintain the target pace comfortably. Follow a training schedule published on a website like marathon-training.net or follow the guidelines in a book like "Advanced Marathoning" by Pete Pfitzinger and Scott Douglas. If you normally race at shorter distances, you may find that the target marathon pace feels slow. To counteract that, make sure you include regular long, slow runs in your marathon training schedule. If possible, add resistance by doing your long runs on a hilly route or on a trail. When you race on the road, you will find you require less effort to cover the same distance.
Tags: your target, finishing time, based your, equivalent chart, marathon before, race time, race time equivalent