Why marathon pacing is so hard, and how can you improve your ability to pace optimally and not to hit the wall hard during the 26.2-mile challenge.
Pacing oneself during a marathon is more difficult than during shorter races because the marathon is a much longer distance. Therefore, runners have to pace themselves carefully in order to conserve their energy and prevent themselves from running out of steam before the end of the race. Although the winner of most marathons runs the first half slower than the second, it is unclear if maintaining an even pace throughout the entire race is the optimal marathon pacing strategy. What can we do to improve our marathon pacing? Let’s tackle these questions one by one.
Why Is Marathon Pacing So Difficult?
A growing number of studies are showing that how fast a distance runner goes is controlled by a brain mechanism called teleoanticipation. This mechanism calculation the maximum pace that the runner can without a loss of homeostasis occurring. The distance remaining is the main factor that’s used in this calculation, as well as the maximum allowable temperature for the body and feedback signals from different organs to the brain. The results of the calculation determine how hard the runner can push themselves without causing serious harm.
The mechanism is calibrated by running experience. Children invariably start running a mile at a full sprint, but quickly get tired and have to stop. This mistake helps them learn how to better pace themselves for their next fun run. The process of a runner learning to pace themselves continues as long as they stay in the sport. Almost every runner develops a refined capacity to do this, except for those running marathons.
Pacing research has revealed that having a consistent pace throughout an endurance trial lasting more than a couple minutes, with a brief burst of speed at the end, is the quickest way to finish. Most world records at track race distances from 1,500 to 10,000 meters are set by experienced runners following a pacing strategy. There is a limit to the computational power of the mechanism that allows them to anticipate the race, however. There must come a point at which, as race distances increase, this mechanism can no longer accurately calculate the distance. Most runners’ speeds significantly drop during 100K ultramarathons. The people who finish the race the quickest slow down the least, but they’re still a long way from finishing the second half of the race quicker than the first half. It seems like the most accurate teleoanticipation can occur between 10,000 meters and 100 kilometers.
This means that the marathon can be completed by the very fastest runners, or at least those who are best trained. The best-trained runners are likely the ones who are the most experienced, as there is no evidence to suggest that pacing ability is linked to talent, while there is plenty of evidence indicating that it is linked to experience.
Is Even Pacing The Best Marathon Pacing Strategy?
The evidence that negative splitting, or even pacing, is the optimal marathon pacing strategy is strong because most of the fastest marathon times on record involve negative splits. This is irrefutable to Ross Tucker, Ph.D., who is one of the world’s top experts on pacing strategies.
I strongly believe that there is a process of “natural selection” when it comes to how well someone performs. ” This means that if the best athlete runs a negative split, it is probably the best way for everyone to run. After hundreds of world-class athletes have raced, the optimal strategy will be clear. He is saying that if it were proven that running a positive split (running the first half of the race slower than the second half) were better, all athletes would be doing it because it would be effective.
Even though a study of the world’s best runners suggested that even pacing is the best strategy, that doesn’t mean it’s the best for everyone. There might be a large, important distinction between the fitness levels of top-notch and non-elite runners before a marathon race. I think that people who are not very fit are more likely to run their fastest time if they start out running faster and then slow down in the second half. In other words, it is more likely that the best overall result will come from a slightly positive pacing pattern if the difference between the most comfortable pace and the fastest pace is small.
This is because even the fittest athletes cannot keep up the same pace for the entire 100 kilometers. It is almost impossible to avoid a positive split in a marathon for the average runner, while the very best ultrarunners can almost make it in the 100K distance. The average runner would have to run slower in the first half in order to run faster in the second half, and it might not be worth it. If your goal is to maintain your speed, it’s better to just try to avoid a sudden decrease in speed in the last miles.
I suggest that modestly fit runners will typically run their best marathon time with a slightly positive split, where the second half marathon is run between, say, one second and two minutes slower than the first half. To test this hypothesis scientifically would be very difficult. The majority of runners will run the second half of a marathon at a slower pace than the first half, even when they try to maintain even splits. Therefore, it is best for marathon runners to aim for evenly paced splits. If you’re trying to beat the world record, you will need to run at an even pace or possibly a faster pace in the second half. If you’re an average runner, you should be happy if your second half is less than two minutes slower than the first.
WHAT IS THE #1 MISTAKE MARATHONERS MAKE?
Starting out too fast.
Many people start running the marathon too fast and are unable to keep up that pace for the entire race.
You can get carried away with the excitement of the crowd and the music, and the first 6-10 miles can go by very quickly if you’re not paying attention.
The best way to train for a marathon is to run at your goal minutes per mile (or kilometer) pace.
Let’s talk about how to do this!
HOW TO FIND WHAT YOUR MARATHON PACE SHOULD/CAN BE:
If you are looking for a marathon pace/predicted finishing time, there are a few different ways to go about finding one.
1. IF YOU HAVE PREVIOUSLY RUN A MARATHON:
Your goal for a marathon should be 5-10% slower than your finishing time.
2. BASED OFF OF YOUR BEST PERFORMANCE IN THE MILE.
If you know your most recent mile, 5K, 10K, or half marathon time, you can compare it to the following chart to predict your marathon pace.
3. THIS IS HOW TO FIND THE PERFECT MARATHON PACE.
STEP 1: FIND YOUR VO2MAX.
This will tell you your running fitness level.
Yo can either take a Vo2 fitness test (I prefer the 1.5 mile Vo2 fitness test that I walk you through in Train Faster + Smarter) or, if you own a smart watch like a Fitbit or Apple Watch, your Vo2max is probably already calculated from your past runs.
STEP 2: FIND YOUR MAX SUSTAINABLE SPEED
This is the maximum speed you can run at while your body is still able to take in the maximum amount of oxygen it is capable of and using aerobic pathways.
To do this:
- Run the first two miles at your average running pace, one that is comfortable for you.
- For the last mile, try to run at your maximum pace that you can sustain for that final mile.
Your max sustainable speed is the pace you can maintain during the last mile of your 5k.
STEP 3: DECIDE ON WHAT INTENSITY LEVEL YOU WISH TO RUN YOUR MARATHON AT.
Intensity is how hard you are working at.
People who are just beginning to run marathons usually do so at a 60-75% intensity level, while elites are able to maintain an intensity of 85% or higher. Train Faster + Smarter helps you to calculate your corresponding marathon pace results, based on your Vo2max and your max sustainable running speed.
This allows you to better gauge what pace you should maintain during a marathon based on your level of fitness.
By using your maximum running speed from a 5K test, you can determine what marathon pace is matched to an intensity level of 60-85%.
What is your goal race pace? Find out what intensity percent that is against your maximum running speed.
NOW THE BIG QUESTION. HOW DO YOU TRAIN FOR YOUR MARATHON PACE GOAL?
Marathon training should be the focus of your preparations for the race, and your plan should cover everything you need to do to be ready.
If you are following one of our time goal training plans, it will tell you what marathon pace you should be training at.
We help you achieve your marathon pace goal in these plans by including:
1. HILL SPRINTS
If you want to run faster, you need to focus on building stronger legs. This will help you maintain a consistent pace and reach your goals.
2. HILL REPEATS
Repeating hills also helps to strengthen your legs as well as your cardiovascular system. If you want to maintain your marathon pace, you should try to increase your lung capacity.
3. AN 8 WEEK FOCUSED SPEED TRAINING CYCLE
If you want to hit your marathon pace goal, speed training is the way to go! The goal of speed training is to make you faster so you can cross the finish line sooner.
4. GOAL PACE AND PROGRESSIVE LONG RUNS
The purpose of these long runs is to train your body to run at your desired marathon pace even when you are already exhausted or close to exhaustion.
This might sound complicated, but it’s not. Your road map is laid out in each time goal marathon training package.
THE MOST IMPORTANT ASPECT WHEN TRAINING FOR A TIME GOAL:
When training for a marathon with a time goal, you want to ensure that your body is in its best possible condition on race day.
To train effectively for a marathon, only do 8-10 weeks of focused speed work. My favorite speed workouts for marathoners are:
- Mile interval repeats – once to no more than 2x a week.
- Tempo (or threshold) runs – once to no more than 2x a week.
LAST BUT NOT LEAST…
Breathing can also help you to maintain the pace you want to run at. When you are working out, it is important to focus on your breathing and try to perfect it.
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