3h 30min marathon - pace tactics

Kissy Lips

Hi,

I hope to run a marathon in 3.30 = 8 minute miles average.

Seeing as though I will inevitably slow down in the last few miles what is the best approach to pacing?

BTW the marathon time predictor has me at 3.14 based on my 10 and 13.1 mile times.

My 'original' plan was to run 8 minute miles for the whole race. What do you think?

In the Woods

I did Dublin in 3:30 last year. First half in 1:41, second half in 1:49.

Wouldn't recommend it. 3 Marathons so far and that's my best split. Hope to get an even split for Paris on Sunday.

The best advice generally tends to be to keep a steady pace (which I haven't been able to manage) so I'd say to go with the 8min miles.

shels4ever

Kissy Lips wrote: »

Hi,

I hope to run a marathon in 3.30 = 8 minute miles average.

Seeing as though I will inevitably slow down in the last few miles what is the best approach to pacing?

BTW the marathon time predictor has me at 3.14 based on my 10 and 13.1 mile times.

My 'original' plan was to run 8 minute miles for the whole race. What do you think?

Which marathon are you running,I wouldnt really agree that you have to slow down in the second half, the best marathons i've seen over the last year have had a faster second half and very fast last 10k.

Go out a 8 min pace and see how you feel get to 20 and push hard

heffsarmy

Kissy lips the link below, will give you an idea how too pace yourself..but basically start off easy then pick up the pace as you progress through the run, thats my plan of action.

http://eifler.com/mara.cgi?pg=Calculate&la=EN&CkID=1&ds=4&hh=3&mm=29&ss=ss&bt=190&un=M

TFBubendorfer

Kissy Lips wrote: »

Seeing as though I will inevitably slow down in the last few miles what is the best approach to pacing?

The first time I broke 3:30 (Dublin 06), I ran the first half in 1:47 and the second half in 1:41. A slowdown is not necessarily inevitable.

Kissy Lips wrote: »

BTW the marathon time predictor has me at 3.14 based on my 10 and 13.1 mile times.

In that case you should be able to break 3:30 even with a lousy pacing strategy. Why are you setting such an unambitious target? At least go for 3:20, as long as you have done the necessary long runs in your training.

Oisin11178

I had 3 stabs at 3h30 before i cracked it. Its all about the right training. 1h42, 1h42 were my splits so id say from my experience a slow down wont happen if you train right and pace yourself correctly.

tunney

3:26 as
1:30
1:56

(Walked the last 7 miles, what happens when you do a marathon injured )

robinph

Did 1:44, 1:43 in Dublin myself. No particular pacing plan though, other than take it easy at the start and keep going trying to put the foot down a bit if I could manage it in the last part.

jb-ski

heffsarmy wrote: »

Kissy lips the link below, will give you an idea how too pace yourself..but basically start off easy then pick up the pace as you progress through the run, thats my plan of action.

http://eifler.com/mara.cgi?pg=Calculate&la=EN&CkID=1&ds=4&hh=3&mm=29&ss=ss&bt=190&un=M

thanks for link, heffsarmy.

very interesting. i'm planning sub 3 30 Conn, (hanging on to LeCheile),
that's a great pacing plan.

Kissy Lips

TFBubendorfer wrote: »

The first time I broke 3:30 (Dublin 06), Why are you setting such an unambitious target? At least go for 3:20, as long as you have done the necessary long runs in your training.

Ive done the long runs but when I got those times for the 10 & 13 mile I absolutely busted a nut, i dont think I can do the same intensity in the marathon.

chinguetti

I did Cork last year as my first marathon and was after 3.30. Decided to break it down into 5 mile sections at 45 mins, 1 h 25 mins, 2 h 5 mins, 2 h 45 mins up to 20 miles. The last 6 miles and a bit is when you have to see how everything is but discovered after from my chip timing that my half marathon splits were the same.

My calves went but managed to hobble over the line just over it. You learn so must from the first time marathon so if you don't manage it, don't despair. Best of luck with the effort.

sean_84

I asked a very similar question to this last year. Some of the answers might be useful for you: http://www.boards.ie/vbulletin/showthread.php?t=2055561581

In the end I ran 1:43 for the first half, and 1:38 for the second. That might mean that I could have run the first half a bit faster, but one advantage of starting a bit slower and then speeding up is that you will be overtaking people which I find a great pyschological boost

If you think a slow-down in the last few miles is inevitable, then it is, if you don't, then it's not. Think positive

bart simpson

sean_84 wrote: »

I asked a very similar question to this last year. Some of the answers might be useful for you: http://www.boards.ie/vbulletin/showthread.php?t=2055561581

In the end I ran 1:43 for the first half, and 1:38 for the second. That might mean that I could have run the first half a bit faster, but one advantage of starting a bit slower and then speeding up is that you will be overtaking people which I find a great pyschological boost

If you think a slow-down in the last few miles is inevitable, then it is, if you don't, then it's not. Think positive

yeah i found the last 10k a mental battle, got in in 3.29 but i needed to be mentally tuned in and focused, and i agree when you pace it right you should be passing people constantly for the last 10 k, its a great feeling to be running up though the field

Brianderunner

What worked for me in the DCM last year was to go at 7'25 for the first 18 miles, then i slowed down intentionally to 8'30's until mile 22. I did this because i died and stopped to a walk at mile 20 in my other 3 marathons, which ruined my overall time. I then ran the last 4 miles at sub 8 pace then for a 3'22 finish, passing several other runners, a 10 min PB, unusual tactic i know but it worked for me.