LA Marathon-SRLA Presentationleaders.srla.org/forms/2015-SRLA-Pacing-Presentation.pdf · 2018. 4. 17. · work and long runs pay off –You only have 10k to go! –If you are still

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 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