Marathon Pacing Strategy: How to pace the perfect marathon 

I remember one marathon that I started slow following my strategy and once I notice I was the last one. Later I was just leaving behind a lot of people that didn't have a good strategy.

Marcus van Niekerk, I thought your advice was fantastic. Wish I had listened to you sooner. I have just completed the Lisbon Marathon - got the 2nd last position, but came home with my sub 6 hour medal. I am 72 and have my green number in Comrades. I had not done a long run since 2014....and one forgets the importance of holding back in the beginning. Although, in my case I was actually placed in the last batch of runners, but the hype seemed to get the better of everyone , and I was almost pushed along at a pace far beyond my capacity. With the result that my last 10km was a mere hobble home! So true what you say about feeding off the crowd. But last Sunday, doing this race in Portugal, I found almost NO supporters towards the end ..they must have all gone home. I will try and find more of your videos. Txs so much 😍

I will never forget someone screaming at me “you look solid”!! That was at 22 miles.

Very insightful. The last few km are the worst and it feels like eternity 🏃🏽‍♀️👟

I finally did a Half Marathon in negative splits and got my PB... Most importantly I was racing in the 21st KM, which usually I will be limping.... Plan to try the same for a marathon in February

Great advice for my first marathon on July 3. Thankyou very much.

Amazing video!!!

Helpful 👌👍

This will help in my first marathon. It's on a gentle trail, but I've been doing 50ks on tougher trails. Do you have trail marathon/ ultra pacing advice?

If I wanted to do 4 hour or sub-4 hour marathon then how much of a slower pace should I go?

Start slow at the beginning