Did you know that 80% of those running the marathon will post a slower second half than the first half? This clearly indicates that the runner either started too fast or they did not have the conditioning to support the distance.
When questioned about why runners don’t slow down a little more at the beginning, the most common answers are
- I wanted to make sure I could bank some time so that when I slow down at the end my overall time will be okay.
- I felt good going at “that pace”
Neither of these reasons are effective strategies. Starting off slower than your goal finishing pace is so crucial for your overall success. This is especially true for those new to the marathon distance (less than 5 marathons).
What does this pacing look like? I am going to include a few examples below. In my experience coaching runners, this has been so effective in helping runners hit their goal.
| Goal Sub 3:10 | Goal – Sub 3:48 | ||
| 1 | 7:20:00 | 1 | 8:50:00 |
| 2 | 7:20:00 | 2 | 8:50:00 |
| 3 | 7:20:00 | 3 | 8:50:00 |
| 4 | 7:15:00 | 4 | 8:50:00 |
| 5 | 7:15:00 | 5 | 8:50:00 |
| 6 | 7:15:00 | 6 | 8:50:00 |
| 7 | 7:15:00 | 7 | 8:40:00 |
| 8 | 7:15:00 | 8 | 8:40:00 |
| 9 | 7:15:00 | 9 | 8:40:00 |
| 10 | 7:15:00 | 10 | 8:40:00 |
| 11 | 7:15:00 | 11 | 8:40:00 |
| 12 | 7:10:00 | 12 | 8:40:00 |
| 13 | 7:10:00 | 13 | 8:40:00 |
| 14 | 7:10:00 | 14 | 8:40:00 |
| 15 | 7:10:00 | 15 | 8:40:00 |
| 16 | 7:10:00 | 16 | 8:40:00 |
| 17 | 7:10:00 | 17 | 8:35:00 |
| 18 | 7:10:00 | 18 | 8:35:00 |
| 19 | 7:10:00 | 19 | 8:35:00 |
| 20 | 7:10:00 | 20 | 8:35:00 |
| 21 | 7:10:00 | 21 | 8:35:00 |
| 22 | 7:00:00 | 22 | 8:35:00 |
| 23 | 7:00:00 | 23 | 8:35:00 |
| 24 | 7:00:00 | 24 | 8:35:00 |
| 25 | 7:00:00 | 25 | 8:35:00 |
| 26 | 7:00:00 | 26 | 8:35:00 |
| 0.2 | 1:30:00 | 0.2 | 1:30:00 |
| 188:10:00 | 227:00:00 | ||
| Finishing time | 3:08:10 | 3:47:00 |