Focusing on your marathon pace should go hand in hand with your marathon training. I believe that stamina plays a huge role in your success at the marathon distance. If you can train yourself to stick to your goal marathon race pace - whether you are aiming for a 3:30 marathon finish time, a 5:00 finish time or a “just finish” race goal, you want to be able to check yourself early on in your marathon in order to avoid hitting the wall or burning out in the later miles of the marathon.
Because what is the #1 mistake marathoners make?
Starting out too fast. Running those first couple of miles at a faster pace than they are capable of sustaining throughout the length of the marathon. It is easy to get swept up with the crowd, the music, the other runners, and the first 6-10 miles can fly by and you with them if you are not checking yourself.
The best way to check yourself is to know, train, and then execute your marathon at your goal minutes per mile (or kilometer) marathon pace. Let’s talk about how to do this!
So many factors come into play here but a few that will directly impact your marathon goal pace that you can run at are:
There are a couple of different ways that you can find what your next marathon pace/predicted finishing time should be.
1. If you have previously run a marathon, you can aim to take off about 5-10% from your finishing time as your new marathon time goal.
2. Based off of your best performance in the mile. (Jeff Galloway calls this your Magic Mile). If you know your most recent (current) mile (or 5K, 10K or half marathon) record time then compare it in the following chart to find what your predicted marathon pace might be.
3. Here is how I like to go about finding my ideal marathon pace and how I coach my runners through my custom training plans to find it as well.
This is where your marathon training plan should take center stage and walk you through everything that you need to do to get there. If you are using one of our time goal training plans to help you stick with and train at a certain marathon pace then it is all laid out for you in that training plan. (We offer training goal plans for:
We help you achieve your marathon pace goal in these plans by including hill sprints, hill repeats, an 8 week focused speed training cycle and goal pace and progressive long runs. Sounds slightly complicated but it’s not since your roadmap is laid out in each time goal marathon training package.
If you want to use a different training plan but want to be sure you are training accurately for your marathon pace time goal then I would highly suggest doing progressive style and goal pace long training runs in the few weeks leading up to your marathon. We talk about how to do these long runs to meet your marathon pace on this page. These long runs can also be used as your simulated marathon race. They are the perfect way to blend the endurance and speed factors in your marathon training to see if you are making progress in your pacing and in reaching your finish time goal!
Also, you will want to include some focused speed work in your training for about 8 weeks leading into your marathon race. Some runners make the mistake of doing heavy speed workouts year round which does not allow for your body to reach it’s peak. The thing you want most when you are running a marathon with a time goal is to make sure that your body is at it’s peak level going into your marathon race. To do this only do about 8-10 weeks of focused speed work. My favorite speed workouts for marathoners are:
Once you choose your intensity level and your corresponding marathon pace in Train Faster + Smarter all of your training paces for each type of training run (your easy runs, tempo/threshold runs, intervals, repetitions, goal pace runs, and progressive long runs) that you should focus on during your marathon training is calculated for you so there is no guesswork! (These training paces are also calculated out for you in your training packet if you are training with one of our Time Goal Training Plans.)
P.S. Your breathing can also help you to stay on your correct running pace. Breathing is something that you should focus on and work towards perfecting when you are performing in different training workouts. See this page for proper breathing patterns for workouts such as tempo and interval runs versus easier paced runs.