Pace Tables / Race Strategy

kencoo

Hi Guys,

My goal is under 4 hrs for the DCM. Obviously i know that i will need to do a 9.09 minute miles X 26.2 to reach my goal. My half marathon times have been 1.45 so the 4 hours should be achievable.

I have seen a few pace tables online which recommend a slower pace (i.e. 9:45 + min miles) for the first quarther/half marathon and then press on for the second half to reach your goal. Is this a sound idea or is this what usually works best?

I know after 16 miles my pace falls off dramatically as fatigue and pain kick in so cant imagine trying to make up ground during the second half no matter how slow i run in the first.

There are 3 plans I have in mind:

1: Do my half marathon pace for as long as possible 8:10 minute miles which i reckon i could do for 17miles max and struggle the last 9 miles... (poor idea i think)
2: Follow the 4 hour pacemakers and try to keep an even pace throughout. (Best idea however im a little worried fatigue will make me run a little slower in the last 6 miles.)
3: Run slower for the first half 9:45 and then try to pick up the pace in the second half. (Also a poor option i think.)

I am doing my last 20 mile race this weekend and want to practice my strategy somewhat and was wondering if there is a website that allows you to work out a rough plan given your capabilities? Any advice is welcome!

RayCun

kencoo wrote: »

Follow the 4 hour pacemakers and try to keep an even pace throughout. (Best idea however im a little worried fatigue will make me run a little slower in the last 6 miles.)

This.
Pace will seem easy at first, okay in the middle, tough at the end, but this is the most efficient way to run a marathon and gives you the best chance of finishing in the right time.

ger664

kencoo wrote: »

2: Follow the 4 hour pacemakers and try to keep an even pace throughout. (Best idea however im a little worried fatigue will make me run a little slower in the last 6 miles.)

Stay with the pacers. Even if you feel strong don't be tempted to push on until after 20 Miles.

kencoo wrote: »

I am doing my last 20 mile race this weekend and want to practice my strategy somewhat and was wondering if there is a website that allows you to work out a rough plan given your capabilities? Any advice is welcome!

Don't run this at race pace but at MP + 60-90 secs per mile.
You can run sub 8 min mile for 13 miles. I have no doubt you can run 20 miles @ 9:09 pace. There is no need to prove this in a training run. The idea is to get time on your feet without totally shattering your legs.

TFBubendorfer

For a 1:45 half marathon runner, 4:00 is a soft target. If you have done the training, a 3:45 marathon should definitely be achievable. Then again, if it's your first marathon it doesn't hurt to have a conservative target. If you start at 4:00 pace, you can still press home if you're feeling great after 20 miles.

As for tactics, stay with the pacers. In that case you don't even have to worry about running even pace, that's exactly what the pacers will do for you. You only have to run, there is no need to waste energy on thinking or worrying.

kencoo

Its my second marathon. I ran the 2010 DCM and blew up at mile 17. It was an interupted training then so was to be somewhat expected. Training gone to plan this time touch wood.

the above advice is great. Thanks for your help.