LA Marathon-SRLA Presentation Marathon Pacing Strategies Pacing - - PowerPoint PPT Presentation

LA Marathon-SRLA Presentation

Marathon Pacing Strategies

Pacing Strategies – Getting Started

• Choose your marathon goal
• Consider training technique
• Factor in race Conditions

Getting Started-Marathon Goal

• Goal #1 – Just finish

the race

• Goal #2 – Time goal
• Helpful to run with
• thers of similar pace,

but remember this is YOUR race!

Getting Started-Training Technique

• Race pace should be in line

with training pace

• Planned walk breaks
• Strategy for pushing,

floating, surging, fast finish

• Fueling and hydration
• Do not “bank time” by

running the 1st half faster than goal pace

Getting Started-Race Conditions

• What are the weather/temperature

conditions

– Hot weather tips – Cooler weather tips

• Know the race route

– Hilly vs. flat course – Back off on effort on the uphills, you will make up for it on the way down – LAM has early hills downtown a 3 mile downhill finish

• Be flexible and willing to adjust

plan, if needed

Race Day Plan

• Miles 1-13

– 1st 2 miles are your warm up – Keep pace slower and relaxed – Resist temptation to sprint at the start line – Cruise the early miles mentally – Get the 1st half “out of the way

Race Day Plan

• Miles 13-20

– Do a self-check at the halfway point – If you are feeling strong, start to pick up the pace – “No Man’s Land” – still a long way to to – You will have rough patches. Prepare yourself – Don’t panic or let negative thoughts take over – Stay confident and know you can overcome the challenge – Use a mantra to help you relax and push through

Race Day Plan

• Miles 20-24

– “Character” part of the race – dig deep! – This is where hard work and long runs pay off – You only have 10k to go! – If you are still feeling good, pick up the pace a little more

Race Day Plan

• Miles 24-26

– Don’t hold back – Give it all you have left – Don’t forget to relax and breathe