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LA Marathon-SRLA Presentation
Marathon Pacing Strategies
Pacing Strategies – Getting Started
• Choose your marathon goal
• Consider training technique
• Factor in race Conditions
Getting Started-Marathon Goal
• Goal #1 – Just finish the race
• Goal #2 – Time goal
• Helpful to run with others of similar pace, but remember this is YOUR race!
Getting Started-Training Technique
• Race pace should be in line with training pace
• Planned walk breaks
• Strategy for pushing, floating, surging, fast finish
• Fueling and hydration
• Do not “bank time” by running the 1st half faster than goal pace
Getting Started-Race Conditions
• What are the weather/temperature conditions– Hot weather tips– Cooler weather tips
• Know the race route– Hilly vs. flat course– Back off on effort on the uphills,
you will make up for it on the way down
– LAM has early hills downtown a 3 mile downhill finish
• Be flexible and willing to adjust plan, if needed
Race Day Plan
• Miles 1-13– 1st 2 miles are your
warm up
– Keep pace slower and relaxed
– Resist temptation to sprint at the start line
– Cruise the early miles mentally
– Get the 1st half “out of the way
Race Day Plan• Miles 13-20
– Do a self-check at the halfway point
– If you are feeling strong, start to pick up the pace
– “No Man’s Land” – still a long way to to
– You will have rough patches. Prepare yourself
– Don’t panic or let negative thoughts take over
– Stay confident and know you can overcome the challenge
– Use a mantra to help you relax and push through
Race Day Plan
• Miles 20-24– “Character” part of
the race – dig deep!– This is where hard
work and long runs pay off
– You only have 10k to go!
– If you are still feeling good, pick up the pace a little more
Race Day Plan• Miles 24-26
– Don’t hold back
– Give it all you have left
– Don’t forget to relax and breathe