A marathon is a long-distance event and to get the best out of yourself, you need to control the controllables.

Pacing is one of those critical factors that play a major role in your performance, so make a realistic plan in advance! Having the right marathon pacing strategy could be the difference between a strong finish or a painful last few miles.
​
Below, you'll find my top tips on how to pace a marathon, push through that challenging final stretch, and set a new PB.

Start by working out what time you are aiming to finish in.

If you've already done a marathon race, you can use your previous finish time to set your goal time, based on your recent marathon training performance. Then, you can use our pace calculator to define your target pace.

For example:

If you are aiming for 3 hours 30 mins, then this is an average pace of 4:58 min/km. Hitting the pace to the exact second is tricky, so I'd recommend setting a pace range of 3-4s either side of your target pace.

For the 3hours 30mins runner, this would be a pace range of 4:55-5:03 per km.

Aiming for a sub-3 hours finish? A 3 hour marathon pace is 4:15 per km (6:51 per mile), or a range of 4:11-4:18 per km.

If you're aiming for 4 hours, your marathon pace should be of 5:41 per km (9:09 per mile).
​

Here's a detailed marathon pacing chart where you can see what a marathon pace looks like for different goal times:

For a precise estimation, use our pace calculator to define your target pace.

I would then break down your marathon into sections, and focus on each section at a time.

If it's your first time doing a marathon, you might not know what goal time to set, and that's completely ok. You can simply aim to finish the race!

However, even if this is your first race for this distance, having defined a marathon pacing strategy can help you not surge out too often and push through the end without feeling like you're about to faint any minute now.

For example, you could use your personal best at a half marathon to define your approximate goal for your marathon, but keep in mind that the longer the distance, the more you need to do targeted endurance workouts to be able to keep your target pace during the entire race.

If it's your first time aiming to complete a marathon, the best thing you can do to prepare for it is to use a customized marathon training plan.

Check out our marathon training guide and plans to get started, or find out how to prepare with your race with our top tips for race day.

The best marathon pacing strategy is to break down the entire distance into sections, and focus on each section at a time, by gradually increasing your speed as the miles fly by.

A negative split will help you finish strong, rather than struggling to push through that last stretch.

If you stick to your marathon pacing strategy, the first half of the race should feel comfortable and easy. You should feel like you have got plenty in the tank and you are cruising along.

Stick to the slower side of your target pace. If you are aiming for a 3hour 30min marathon, this is a pace of 4:58/km so I'd advise you not to run any faster than 5:03/km. A few seconds here or there might not feel like a lot, but over the course of 42.2km, they'll start to add up.

Enjoy the first half and try not to get ahead of your pacing plan. Remind yourself that you still have a long way to go!

Also remember to keep on top of your fueling plan from the get go. I would advise a gel every 30-35minutes (60g for carbs every hour). If you need further ideas about how to fuel for your race, check out our selection of the best mid-run snacks to boost your marathon performance.

The half way point is the real start of the marathon! This is the part that will start to test you, and here's where having an adequate marathon pace strategy will prove to be crucial.

Break down the distance and focus on getting to the next km or mile rather than worrying about what is to come during those later stages.

If you're feeling good, then you can gradually pick up your pace but only by ~5 seconds per km. Keep assessing how you feel and pick your moment to push on. If you aren't sure, then hold.

I also like to countdown the time until my next gel and visualize this as fuel entering my body and giving me a good boost!

You've now got 6k to go. Now is the time to push yourself a little more!
​
It might feel like your body is being weighted down but everyone else will be feeling this, too!

Keep ticking off the kilometers and give it everything you have got. Use the energy from the crowds and focus on runners ahead of you. Can you pick them off?

When it gets to that final km, give it your absolute all to cross that finish line and celebrate when you get there!

A marathon is a challenging distance that requires targeted training and lots and lots of dedication.

For many, the biggest challenge is staying accountable and consistent with their training schedule and building a weekly running routine where they go out for a run two, three, or more times a week. Rain or shine, preparing for a marathon means you have to go out and do the work.

Signing up for a race will help you keep focused on a specific goal, while having a structured marathon training plan can do wonders in helping you stay on track and do your workouts.

Using a training plan will help you become a faster and stronger runner and complete successfully your first (or next!) marathon.

With Runna, you can create your very own personalized marathon running plan based on your goals, preferences, and schedule. The app sets out all sessions for you, and you can even add strength training and a mobility routine to your plan.

Simply download Runna to get started – your first week is on us.

Good luck, go smash it!

@charliecrowhurst photography