Not all marathon running schedules are created equal, and your training might be suffering because of it. This isn’t the case for everyone, but it’s especially true if you run slower than 9-minute miles during your long runs. Here’s how you can adapt your training plan.
The Wall is defined as that period in a marathon when things transition from being pretty hard to being really, really hard. It is the point where your body and mind are simultaneously tested. It’s the perfect intersection of fatigue and diminished mental faculties. Or as you most likely remember it, it’s the exact point where all your pre-race plans went out the window.
Until you hit the “line” you aren’t racing, you are running. You ignore the other runners and do your best to flatten out the course through smart pacing. Nutritionally you are fueling in anticipation of the last 8 miles.
Race to the Finish — The last 8 miles on race day are were dreams are made (or broken). Inside Marathon Nation we don’t dread the end of the race; it’s where our day begins. If you have paced yourself properly, you’ll just be starting to pick up the pace as everyone around you is slowing down. This is not only a judicious application of your fitness, it’s a powerful mental strategy that helps you stay focused just as your body is trying to check out.
While we all run at different paces and in different places, many of us share a common goal — to get faster. It might be faster than your buddy, or faster in your next race, or even faster than yesterday…but the minute you hit “stop” on your watch it’s running human nature to start doing the math on how you can improve. Problem is, with so many programs promising fast gains, the vast majority of runners don’t conceptually know how to begin getting faster. Should you run longer? Should you cap your heart rate? Do you need to go faster? Is it the shoes? The answer, actually, is closer than you think: if you want to become a faster runner, you need to focus on the pace your running muscles can sustain.
Another great question about marathon pacing! When I first wrote the pacing guidance for the marathon and half marathon distance into spreadsheets, I was very tempted to do just as you say. Over the last few years of coaching marathon runners, I have learned over time, both personally and in coaching other folks, that the final “kick” miles are very individual.
After months of training and countless miles, your race is here. Hundreds of hours of hard work all come down to one day and 26.2 miles. Yet after juggling workouts and recovery, managing your commitments, and making nuanced adjustments to your nutrition, the most common race strategy is practically no strategy at all.
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