PACE YOUR­SELF

Find­ing the right pace is key to a suc­cess­ful marathon and PACE POCK­ETS can help you achieve your goals

Athletics Weekly - - Marathon Guide 2018 -

ONE of the most com­mon and cru­cial mis­takes marathon run­ners of all ages, abil­i­ties and ex­pe­ri­ence lev­els make is to get their pac­ing wrong, writes Dan Af­shar

of Xempo Race Pac­ing.

Over 95% of run­ners in big marathons start too quickly and end up slow­ing down as the race de­vel­ops. You can get away with it in a 5k but, in a marathon, the dis­tance will al­ways catch up with you.

We all know, of course, that we shouldn’t do it, but in or­der to pre­vent it from hap­pen­ing, the fol­low­ing tips should help:

HAVE A PLAN (AND STICK TO IT)

Go­ing into a race with­out a pre-de­ter­mined tar­get pace rarely re­sults in the best pos­si­ble per­for­mance.

Use an on­line pace cal­cu­la­tor, with (ideally) a re­cent half-marathon or 10k time as a guide, to work out what pace you ought to be run­ning from the start. Po­si­tion your­self in the right start area, as it’s easy to be swept along at the pace of run­ners around you. Don’t worry if the pace feels too easy at the start and don’t be tempted to aban­don your plan early on like so many do.

RUN YOUR OWN RACE

You’ve got no idea if the guy in the Spi­derman suit is a top club run­ner, or the woman twice your age in front is a for­mer Olympian. Quicker run­ners than you come in all shapes, sizes and ages.

Don’t let your ego force you to try and out­run some­one you think you should be beat­ing.

Con­cen­trate on your race plan and let other peo­ple worry about theirs.

MEA­SURE YOUR PROGRESS

Keep a reg­u­lar eye on your watch to en­sure you are stick­ing to tar­get pace. A Pace Pocket with your mileage splits is ideal to help you do this.

Your per­fect marathon will prob­a­bly see you run­ning the first and last mile at the same speed. Even pac­ing means you will over­take thou­sands, which is great for your con­fi­dence and your fin­ish time!

EX­CLU­SIVE

DIS­COUNT 10%

CODE: USE AWPP2017

OR­DER AT: PACEPOCKETS.RUN Pace Pock­ets are handy, fab­ric wrist­bands with a stor­age pocket for all your run­ning es­sen­tials, such as keys, cards, cash or gels, printed with your choice of marathon or half-marathon splits. Price: £5

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