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On Creating a Marathon Race Strategy
E FEB 20, 2020
Running On Purpose
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I. Preparatory Work:


  • Review Your Why

  • Review Your Goal

  • Review Your Training

  • Review Your Course

  • Review Your Heart

II.Align Your Fitness/Circumstances with Your Objective


  • How Likely Are You To Achieve Your Goal

    • 90-100% Likely: Negative Split

    • 80-90% Likely: Slight Negative Split

    • Less Than 80%: Even Split



  • How To Assess Your Fitness

    • Long Runs - How many 20+? Quality Long Runs? Closes?

    • Tempo/Threshold Work - Helpful but less indicative; if you are good at them, it is very helpful, if not then reassess ability to reach goal.

    • 10K & Faster - These are supports to the marathon training, not indicative of marathon specific fitness



  • Personal Strengths/Weaknesses

    • Experience

    • Type of Runner: Steady-Eddie or Speedster?

    • Mental Space

      • Gamer? Or Choker? Or somewhere in between?

      • Confidence

      • Nervousness





  • Course Concerns

    • Course Challenges: Do Your Homework

      • Look At Map/Elevation Profile

        • Check the Elevation Scale! Very important. 

        • Measuring in feet or meters?

        • Tens of or hundreds of?



      • Read Race Reports/Reviews

      • Interview Friends/Training Partners

      • Look For All Intel Possible



    • Uphills/Downhills

      • Special Considerations

      • Rhythm & Flow vs Specific Paces



    • If Training Has Not Factored in The Specifics of Your Challenging Course?

      • Reconsider Racing for Time

      • Be Very Conservative (Aggressive Negative Split)

      • Don’t Make This Mistake Twice





  • Weather IS. But it WILL affect performance.

    • Heat & Humidity

      • Ignore At Your Own Peril

      • it Harder On Heart/Bloodflow



    • Should/When/How You Adjust?

      • Make A Plan 1 Week Out

      • Adjust 2 Days Out

      • Lock In 12 Hours Prior

      • Adjust in Race





III. Make The Plan

  • Decide & Execute

    • Big Picture: Tell The Story/Your Why
      • Two Basic Approaches:

        • Beautiful Race

        • Goal Time




    • Details: Mile By Mile Or Gates?

      • TURN OFF PACE CALIBRATOR!!!

      • Mile By Mile

        • Closer Detail, More Stress

        • Overwhelming

        • Less Flexibility/More Control



      • Gates

        • Requires Rhythm & Flow

        • Listening To Body

        • Mentally Less Work & Less Stress





    • Factor Course, NOT Weather

    • Do the Details Corroborate the Big Picture?

    • Always Be Closing


IV. Check Your Work


  • Does This Align with Your Training & Your Philosophy?

  • Your Coach’s Philosophy?

  • Do You BELIEVE In It?

  • Can You DO IT?

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