Brilliant advice. Very good to know that running too fast in the first half is going to cost you in the second half. Setting the target, planning and executing is key!
Great advice, thank you. The one thing that always gets me on race day is the backlog of runners at the start. This delay causes me to head out faster than I had planned once it starts to open up. I need to remember that bit of sage advice Coach Perry.
Unfortunately most runners learn the hard way and run into the wall at least once!!! Once I started to Respect the Distance and began negative splitting my marathons the times dropped quickly
Just completed the Berlin Marathon 2022. Unfortunately a positive split by approximately 10 minutes. What is the best way to establish a realistic pace for London Marathon in April of 2023. I am 66 years old and ran Berlin in 3:51:55. Thank you, John Simpson
I think based on your Berlin time, you could aspire for a sub 3:45 or 3:40. I've been using an 80/20 training plan and it's been very effective. How I execute it on race day remains to be seen!
I ran a 5k the other day and the winner started off fast, and actually kept the pace. As someone who often runs a conservative negative split, I was at a disadvantage there. Hence, why I'm trying to learn what my strategy should be when racing those who run aggressive positive splits. The winner finished the 5k in 18 and 20+ seconds, and I, in 20 minutes and 30+ seconds. (On the bright side, I eventually overtook someone else in second position who started off fast, too).
There's a big difference between 18min and 20min 5k, so I don't think this was a pacing problem, but he was just fitter. I would focus first on getting to 19min. Having said that, some runners can perform well at even or positive splits, as people are different. Can try in training or even in a 5k race. Lastly, the course plays a very important factor. If the race starts with a huge downhill with negative elevation loss the first mile and/or the last mile has a huge uphill with positive elevation gain, then positive splits are definitely the way to go there.
I wished my dad hadn't labelled me useless and hopeless after failing to complete my first half marathon at 15. I didn't participate in any marathon since then.
