Daily Tip #6: Determine Your Goal Marathon Pace

Thursday, October 20

Part of marathon training is getting a sense of your goal race pace. You can then practice running this pace in training so that it feels familiar on race day. Marathon-pace runs can also be an opportunity to work on your running form and mental discipline.

How do you determine your goal marathon pace? Your best guide is your performance in a recent long race, such as a half-marathon or 18-mile event. NYRR ING New York City Marathon Training Program coach John Honerkamp recommends that you take a recent half-marathon time, double it, and add about 10 to 15 minutes for a goal marathon time. Plan your goal pace accordingly; it's best to run an even pace on marathon day.

Plan to include some continuous runs of 6 to 13 miles at your intended marathon pace during the next two weeks. Your actual pace on race day will depend on the weather and how you handle New York's hilly course. Rather than try to maintain a predetermined pace, aim for a relaxed effort through the first 18 to 20 miles. These miles should feel like a training run. If you push beyond your body's capabilities, you'll "hit the wall" due to fatigue and depleted glycogen stores. If you feel strong over the last 10K, you can pick up the pace.

Honerkamp recommends that you do your final marathon-pace workout sometime this week or next week—not the week leading into November 6. You're too close to the big day and might incur an injury.

Today's links:

ING Runner's Nation Pace Teams Powered by Timex Led by experienced marathoners, these free teams are for runners looking to achieve a goal finishing time of 3:15 to 5:30. Visit the ING Runner's Nation Pace Team Powered by Timex booth at the expo.

New York City Marathon history Learn about the 42-year history of the world's largest marathon.