To get a marathon PB should I front-load or aim for a steady pace’?

Runner's World (UK) - - TRAINING -

Most ex­perts agree it's best to ei­ther run the first part marginally slower, then try to pick up, or run a con­sis­tent pace. Front­load­ing is too risky. You would need to be able to main­tain a very sim­i­lar pace later in the race and only slow slightly, but your slow-twitch mus­cle fi­bres fa­tigue dur­ing the race, caus­ing re­cruit­ment of less ef­fi­cient fast-twitch fi­bres.

If you run too fast in the first 15 miles, you could eas­ily ex­ceed your lac­tate thresh­old, which means you’ll be pro­duc­ing lac­tate too quickly for your body to clear it. This lac­tate rise in your mus­cles will cause you to slow down. Your glyco­gen stores will also be used up more rapidly. Know your thresh­old pace so you’re able to run at a speed that is sus­tain­able for the dis­tance. Lis­ten to your body’s feed­back dur­ing the race, too.

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