Step Three: The Hybrid Pacing Approach
Considering the above challenges, and remembering that execution trumps fitness on race day, a new approach is required to create the conditions for success at the Marine Corps Marathon. You can absolutely find resources online that will help you break down different courses into per mile elevation changes, but that is almost too granular to be able to manage when running.
First, you have your goal time for race day. This is something you have trained for and, to some extent, are pretty confident you can make happen on race day. In William's case, he was looking to run 7:30/mile.
Second, you can break Marine Corps down into four distinct sections. Reviewing the elevation profile again, you can see how it's possible to break the race down:
- 1 = Flat
- 1 to 2.5 = Uphill // 2.5 to 4 = Downhill
- 4 to 6.5 = Flat
- 6.5 to 8 = Uphill // 8 to 10 = Downhill
- 10 to 21 = Flat
- 21 to 26.2 = Flat to Slightly Up to Up
Third, you can overlay your goal time onto the terrain, taking it into account:
Average Goal Pace = 7:30 per mile
- Downhills = Faster, so about 10 seconds faster per mile or 7:20 pace for these sections.
- Uphills = Slower, so about 10 seconds slower per mile or 7:40 pace.
The fourth and final step is to apply the Marathon Nation conservative approach to this adjusted model of pacing:
Average Goal Pace = 7:30 per mile
- 1 = Flat = 7:30 pace plus 15 seconds to be conservative, or 7:45 pace.
- 1 to 2.5 = Uphill = 7:40 pace plus 15 seconds, or 7:55 pace.
- 2.5 to 4 = Downhill = 7:20 pace plus 15 seconds, or 7:35 pace.
- 4 to 6.5 = Flat = 7:30 pace plus 15 seconds to be conservative, or 7:45 pace.
- 6.5 to 8 = Uphill = 7:40 pace.
- 8 to 10 = Downhill = 7:20 pace.
- 10 to 21 = Flat = 7:30 pace, but now we are earning early miles back, so target pace of 7:25/mile.
- 21 to 26.2 = Flat to Slightly Up to Up = 7:30 pace to best effort at the end.
Hybrid Pacing Made Easier
While proper pace is good, trying to track the above could really make you crazy. So let's keep it easier:- Miles 1 to 6.5 are meant to be 15 seconds slower per mile, adding 10 seconds if going up...taking 10 off if going down.
- Miles 6.5 to 21 are meant to be slightly faster by 5 seconds per mile, but still add 10 seconds per mile if going up, or take 10 seconds away if going down (if there's a sick head or tailwind, treat it like a hill)
- Miles 21 to finish will have you on point to make your goal finishing time?you will need to really kick it in here and do your best to stick to your pace regardless of what's hurting.
The Results
While no one method is guaranteed, this strategy takes a large part of what makes Marine Corps hard and puts you in control of your day. Training and pre-race prep aside, having a plan in place to handle the terrain of your next big race can mean the difference between being in the hunt or just having a nice long run. Make sure your pre-race planning takes your goals into account...and good luck!
Sign up for your next race.Marathon Nation is the home of Coach Patrick and his real-world,pace-based marathon training system. Download one of our free resources, findyour personal marathon training schedule or share your training and racing with our growing community of runners. Find more quality articles and video analysis resources online at Marathon Nation: www.marathonnation.us.
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