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Your First Marathon—Predicting Race Times and Preparation
in the category: Fitness
Running your first marathon? Paul "Crazy Legs" Stofko helps you predict your pace and finish successfully.
This post has been provided by Paul "Crazy Legs" Stofko, a Certified Personal Trainer, Certified Running Coach and marathon/ultrarunner with degrees in Exercise Science and Nutrition. Check out our interview with Paul for background and contact information.
It's marathon season and many of you will be completing in your first marathon. What's the best way to prepare? And what pace should you attempt to maintain for a race you haven't tried before?
Predicting Marathon Times
There are several formulas available for predicting marathon times.
One is based on multiplying a recent 10K time by 4.65.
For example our 43:00 10K runner would yield 43 x 4.65—or about 200 minutes—which is 3:20 for the marathon.
Another method is simply to add 20 seconds per mile to your pace for each time you double the distance.
Thus a 7:00 per mile 10K yields 7:20 for 20K and 7:40 for 40K.
Our 43:00 10K time predicts just over 3:20 for the marathon, which is 42K, using this method.
We get similar times with each calculation. Of course, the formula assumes you are putting in the required distance work.
Preparation for Marathoners
Participating in this season's multitude of marathons you may be wondering whether you're ready to take on the "big one." If so, do it wisely. The route is littered with the fallen who were unprepared, overtrained, injured, or just mentally beaten. Here is the wisdom you need to make your training successful.
- Commit yourself. Run your first marathon for the right reasons. You must want to run the marathon for yourself, not for anyone else.
- Loosen up. Following a recipe is fine, but everyone is different. Adapt your training to your ability and time. Don't stick rigidly to anyone's training schedule.
- Seek support. Look for others to run with of similar ability. Join a class or a running club. Long runs go more smoothly if you don't have to tackle them alone.
- Get smart. Marathoning is a mental discipline as much as a physical one. Read books. Attend clinics. Get advice from experienced runners and coaches.
- Don't overtrain. Twenty miles is plenty for your longest training distance. Save the sacred territory of 20 to 26.2 miles for the race.
- Practice hard. Success requires hard work.
- Train thoroughly. Shortcuts don't work. You can't cram for a marathon.
- Pretrain. Your first job is to build an adequate base. Proper base training will help prevent injury.
- Try it out. Test drive anything you might encounter on race day-shoes, socks, sunglasses, sports drinks or gels, pre-race meals, different weather conditions, terrain-absolutely everything you can anticipate. You don't need any unanticipated surprises on race day.
- Drink up. Learn how to drink on the run, and how to stop running to drink more. Depending on your pace, you may want to practice eating on the run as well.
- Watch your weight. Seek an ideal weight for your height and build. You don't want to carry extra pounds, but you also don't want to lose too much weight or risk dehydration.
Consult with a physician and/or fitness expert before beginning or altering your training program. Please review the Terms of Service for more information.
Photos courtesy of super-structure and rjs1322 at Flickr
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