Www.Run4prs.com for a free 7 day coaching trial! How Should You FEEL Each Mile of a Marathon 🏃‍♀️

Podcast Episode #121 🎙

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✅ Miles 1-3: This is the warm up. This may feel mentally challenging/daunting knowing what is ahead of you. Starting slowing is KEY to success. Start behind the pace group you hope to run with. Let runners pass you! Try to stay relaxed and don’t weave in and out of other runners. You should be running 15-20 seconds per mile slower than goal marathon pace here

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✅ Miles 4-8: Zone out and relax during these miles. Hydrate early and often. Take your first gel at some point during these miles. Runners will likely still be passing you through here. That’s okay! Don’t let it shake your confidence. You are running smarter than them. You still have 20 miles to go! You should still be about 5-10 seconds per mile slower than goal marathon pace here

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✅ Miles 9-13: At about the halfway point, you want to do an internal observation. What’s going on around you and how are you feeling? You should come through the halfway point feeling really good and strong still. Assess weather you can continue running that pace for the next 13.1 miles. If the answer is no, then slow down a bit. You should be running 0-10 seconds per mile slower than goal marathon pace

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✅ Miles 14-20: Now is the chance to speed up ever so slightly. If you feel great at the half, you can maintain the effort or try going 5 seconds per mile faster and see how it feels. You don’t want it to feel unsustainable. You want to feel strong miles 14-20. It will start to feel hard, but you are tough and ready for it!

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✅ Miles 21-26.2: This is the hardest part of the race. There is no way to sugarcoat it. This is HARD. Don’t even look at your watch at this point. You need to just GO. Now is not the time to question what pace you are going or how you are feeling. This is the end of the race. You have less than one hour left. You need to give it more effort than checking your watch and overthinking. All of your mental strength needs to be focused inward on making yourself so tough to finish strong! Aim for goal race pace or 5-10 seconds faster per mile if you’re feeling amazing!

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👉 Do you need a specific pacing plan for your upcoming marathon? We do free consultations! Head over to the link in our bio. www.run4prs.com

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