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 others 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 1 st 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 – 1 st 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 1 st 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
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