The Strategy for Success First 5K Run slightly slower than goal pace, around 6:55-7:00 per km, to settle into your rhythm. Long runs are non-negotiable, but the final 10 to 15 kilometres should be completed at an easy marathon pace to simulate race day fatigue.
Sub 3 Hour Marathon Pace Strategy for Race Day
Practising your race day nutrition strategy during long runs is critical to avoid gastrointestinal issues on the day. Specific workout types are essential for developing the cardiovascular and muscular adaptations needed to sustain a sub 3 pace.
Interval training on a track or flat road, such as 5 x 1k with short recoveries, builds your VO2 max and running economy. Nutrition and Recovery Strategies Training breaks down muscle tissue, and recovery is when the rebuilding happens.
Sub 3 Hour Marathon Pace Strategy for Each Section of the Race
Aim for a sustained effort at your current half-marathon pace for 20 to 40 minutes. The adrenaline and excitement of the start can trick you into sprinting the first few kilometres, leaving you depleted before the halfway mark.
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