PROPER MARATHON PACING
MARATHON MONDAY SERIES
MARATHON MONDAY
SPOILER ALERT:
Run close to even pace or slightly negative
MARATHON MONDAY
NEGATIVE SPLITS:
1) Makes sense physiologically
2) Easier psychologically
3) Works in real life
MARATHON MONDAY
WORLD MARATHON MAJORS (2015)
MEN’S
WINNER
(1st half)
MEN’S
WINNER
(2nd half)
DIFFERENCE
BERLIN
1:01:53
1:02:07
0.38%
CHICAGO
1:05:13
1:04:12
-1.58%
LONDON
1:02:20
1:02:22
0.05%
NEW YORK
1:06:51
1:03:43
-4.92%
TOKYO
1:03:08
1:02:52
-0.42%
MARATHON MONDAY
WORLD MARATHON MAJORS (2015)
MEN’S
WINNER
(1st half)
MEN’S
WINNER
(2nd half)
DIFFERENCE
BERLIN
1:01:53
1:02:07
0.38%
CHICAGO
1:05:13
1:04:12
-1.58%
LONDON
1:02:20
1:02:22
0.05%
NEW YORK
1:06:51
1:03:43
-4.92%
TOKYO
1:03:08
1:02:52
-0.42%
MARATHON MONDAY
WORLD MARATHON MAJORS (2015)
MEN’S
WINNER
(1st half)
MEN’S
WINNER
(2nd half)
DIFFERENCE
BERLIN
1:01:53
1:02:07
0.38%
CHICAGO
1:05:13
1:04:12
-1.58%
LONDON
1:02:20
1:02:22
0.05%
NEW YORK
1:06:51
1:03:43
-4.92%
TOKYO
1:03:08
1:02:52
-0.42%
MARATHON MONDAY
WORLD MARATHON MAJORS (2015)
MEN’S
WINNER
(1st half)
MEN’S
WINNER
(2nd half)
DIFFERENCE
WOMEN’S
WINNER
(1st half)
WOMEN’S
WINNER
(2nd half)
DIFFERENCE
BERLIN
1:01:53
1:02:07
0.38%
1:10:15
1:09:10
-1.57%
CHICAGO
1:05:13
1:04:12
-1.58%
1:10:28
1:13:05
3.58%
LONDON
1:02:20
1:02:22
0.05%
1:11:43
1:11:39
-0.09%
NEW YORK
1:06:51
1:03:43
-4.92%
1:12:56
1:11:29
-2.03%
TOKYO
1:03:08
1:02:52
-0.42%
1:11:41
1:11:34
-0.16%
MARATHON MONDAY
WORLD MARATHON MAJORS (2015)
MEN’S
WINNER
(1st half)
MEN’S
WINNER
(2nd half)
DIFFERENCE
WOMEN’S
WINNER
(1st half)
WOMEN’S
WINNER
(2nd half)
DIFFERENCE
BERLIN
1:01:53
1:02:07
0.38%
1:10:15
1:09:10
-1.57%
CHICAGO
1:05:13
1:04:12
-1.58%
1:10:28
1:13:05
3.58%
LONDON
1:02:20
1:02:22
0.05%
1:11:43
1:11:39
-0.09%
NEW YORK
1:06:51
1:03:43
-4.92%
1:12:56
1:11:29
-2.03%
TOKYO
1:03:08
1:02:52
-0.42%
1:11:41
1:11:34
-0.16%
MARATHON MONDAY
WORLD MARATHON RECORDS
MEN’S
(1st half)
MEN’S
(2nd half)
1:01:45
1:01:12
DIFFERENCE
WOMEN’S
(1st half)
WOMEN’S
(2nd half)
DIFFERENCE
-0.90%
1:08:02
1:07:23
-0.96%
MARATHON MONDAY
ELITE MARATHON PR’S
1st HALF
2nd HALF
DIFFERENCE
DATHAN
1:03:25
1:04:20
1.42%
DEENA
1:09:48
1:09:48
0.00%
MEB
1:04:21
1:04:16
-0.13%
BRIAN SELL
1:04:44
1:06:03
1.99%
SHALANE
1:09:38
1:11:36
2.75%
MARATHON MONDAY
ELITE MARATHON PR’S
1st HALF
2nd HALF
DIFFERENCE
DATHAN
1:03:25
1:04:20
1.42%
DEENA
1:09:48
1:09:48
0.00%
MEB
1:04:21
1:04:16
-0.13%
BRIAN SELL
1:04:44
1:06:03
1.99%
SHALANE
1:09:38
1:11:36
2.75%
MARATHON MONDAY
WHAT SHOULD YOUR FIRST HALF BE?
GOAL RACE TIME
2.00% FASTER THAN
GOAL PACE
0.73% SLOWER THAN
GOAL PACE
2:30
1:13:30
1:15:33
3:00
1:28:12
1:30:39
3:30
1:42:54
1:45:46
4:00
1:57:36
2:00:53
4:30
2:12:18
2:15:59
5:00
2:27:00
2:31:06
5:30
2:41:42
2:53:45
6:00
2:56:24
3:01:19
MARATHON MONDAY
YEAH, BUT ...
WHAT ABOUT
BOSTON?
MARATHON MONDAY
BOSTON MARATHON 2015
MEN’S
(1st half)
MEN’S
(2nd half)
DIFFERENCE
WOMEN’S
(1st half)
WOMEN’S
(2nd half)
DIFFERENCE
1st place
1:04:02
1:05:15
1.86%
1:12:45
1:12:10
-0.81%
2nd place
1:04:01
1:05:47
2.69%
1:12:45
1:12:14
-0.72%
3rd place
1:04:02
1:06:20
3.47%
1:12:45
1:12:24
-0.48%
MARATHON MONDAY
BOSTON MARATHON WINNERS 2012-2014
MEN’S
(1st half)
MEN’S
(2nd half)
DIFFERENCE
WOMEN’S
(1st half)
WOMEN’S
(2nd half)
DIFFERENCE
2014
1:04:21
1:04:16
-0.13%
1:09:28
1:09:29
0.02%
2013
1:04:55
1:05:27
0.81%
1:14:34
1:11:51
-3.78%
2012
1:06:11
1:06:29
0.45%
1:17:08
1:14:42
-3.26%
MARATHON MONDAY
TWO OTHER THOUGHTS ON EVEN SPLITS:
1) Big picture, not mile by mile
2) You train for goal race pace (probably)
MARATHON MONDAY
QUESTIONS, COMMENTS:
[email protected]
/runningcoachcarl
@runcoachcarl
/user/coachcarlleivers