Race Pacing
Major-marathon pacing strategy, race-week training, post-race recovery.
9 articles · sorted by most recent
How to Train for a Half Marathon in Hot Weather: Pacing and Hydration Adjustments
Hot weather slows marathon finishers by 1.7% to 4.5% and more for slower runners. Fix it with effort-based pacing, 1 to 2 weeks of heat exposure, and a sweat test.
Half Marathon Pacing Strategy: How to Pick a Realistic Goal Pace From Your Training
Take a recent 10K, multiply by 2.206, then test that time against your long runs and tempo work. Only 9.8% of 423,496 half marathoners ran an even or negative split.
How Long to Taper for a Half Marathon: 7, 10 or 14 Days?
Most half marathoners should taper 10 to 14 days and cut weekly volume 41-60% while keeping intensity. Runners under 4 hours a week can use 7 days.
Marathon Taper Week by Week: What to Cut and What to Keep
Taper three weeks out, cut weekly miles to about 85-90%, then 70-75%, then 40-50% of peak. Keep your pace work and run frequency. A strict taper saved 5:32 on average.
Bike Pacing Variability in 70.3 Racing: What the Power File Data Shows Even Pacing Actually Saves on the Run
A 2007 study found a 5K run 50 seconds slower after variable-power cycling than steady cycling at the same average watts. Here is the VI target that keeps that off your 70.3 run.
Ironman 70.3 Taper Length: Why 10-14 Days Beats the 21-Day Full-Ironman Protocol
A 70.3 taper works best at 10-14 days targeting a +10 to +20 form score, not the 21-day, +15 to +25 protocol built for a full Ironman.
Threshold Pace Durability: The 10% Decay Rule That Should Change How You Pace a Marathon
Your lactate threshold pace at km 35 is 5–10% slower than at the start. Most marathon calculators ignore this. Here's the science behind LT durability and what to do about it.
Why Did I Hit the Wall at Mile 20? The Glycogen Math Behind Every Marathon Bonk
Hitting the wall at mile 20 isn't bad luck — your glycogen runs out in 90–120 min at marathon pace. Here's the exact math, and what to do next time.
Berlin Marathon Negative Split: The Pacing Math Behind Every World Record
Only 0.16% of Berlin finishers run a true negative split, yet 69% of sub-2:30 personal bests are negative splits. Here's the pacing math that separates them.