Marathon Pace: Achieve Your Best Performance
Mastering your marathon pace is crucial to success. Running at a healthy pace, or 85% of your maximum heart rate, is ideal. This allows you to maintain a steady speed without overly tiring your heart.
Having stabilized your heart rate will help you avoid exhaustion too early. At the beginning, it is better to run at 80% of your MHR. This helps you finish the race without hitting the "wall" of the last kilometers.
Running at the right pace is essential to achieving your time goals. For a 5-hour marathon, maintain a pace between 7:00 and 7:10 min/km. If you're aiming for 3:45, you'll want to run at 5:20 min/km. To finish in under 3 hours, your pace should be around 4:15 min/km.
Key takeaways
- Mastering marathon pace is crucial to optimizing athletic performance.
- Running at 85% of your MHR after stabilizing for more than 20 minutes helps maintain a constant speed.
- It is advisable to start the race at 80% of MHR to avoid premature fatigue.
- For various time targets, adjusting pace accordingly is key (e.g. 4:15 min/km for a sub-3 hour marathon).
- Gérard Martin recommends good preparation for basic and active endurance combined with work on VMA.
Introduction to Marathon Pace
Marathon pace is essential for runners who want to improve their performance. Understanding and controlling your pace is crucial to managing energy well during the race. Therefore, preparing well for the marathon is very important.
During preparation, changing your pace is necessary to run better. Starting at 50-60% of your Maximum Aerobic Speed (MAS), then moving to 65% helps build endurance. For example, you can do exercises like 5 * 30/30, 4 * 5 min at 90%, or 15 min at 80-85% of MAS. This shows the importance of varying your workouts.
To avoid boredom and succeed in your marathon, you need to do varied sessions like Tempo Runs. These workouts improve both speed and endurance. For example, running for 20 minutes straight (Session 1) or doing 2-3 sets of 10 minutes with 3-minute breaks (Session 2) can be very useful.
It is also important to monitor the intensity of your workouts. Aiming for 80-88% of your Maximum Heart Rate (MHR) for endurance and 90-92% for more intense efforts will prepare you better and minimize the risk of fatigue or injury. This will help you maintain a consistent marathon pace on marathon day.
Finally, it is wise to reduce intense training before the competition. This saves energy for the race. Following these tips will lead to a successful race, done with confidence and in good shape.
The Basics of Sports Endurance
Sports endurance is based on two key aspects: fundamental endurance and active endurance. These elements are crucial to train seriously and succeed. They help to achieve your goals without exhausting yourself too quickly.
Basic endurance
Basic endurance is about keeping your heart rate low, below 75% of your MHR. This is essential to building a good base. By running gently, you strengthen your heart, improve blood circulation and boost your muscles' ability to produce energy.
This represents about 70% of the workout. The pace is between 60 and 65% of the VMA. This is perfect for losing weight and strengthening the heart.
It also helps prevent injuries. It is good to run at this pace during jogging, warm-up, recovery and cool-down.
Active endurance
Active endurance is practiced at an intensity between 80 and 88% of the MHR. This maintains our level of aerobic endurance and allows us to withstand more intense efforts. But we must be careful not to overdo it.
This method is perfect for adapting to long efforts like marathons. It constitutes a smaller part of training. But it is essential for performance.
By mixing these two types of endurance well, you can run longer and more efficiently. This reduces the risk of overtiring or getting injured.
Marathon Preparation: Effective Training Plan
Training for a marathon is more than just running a lot. It requires a well-thought-out training plan that spans 10 to 12 weeks. For beginners, it is recommended to have at least a year of running under your belt before starting.
To improve sports endurance, it is important to vary training sessions. We combine basic endurance sessions with more intense exercises. This helps to work on speed. However, determining the precise VMA can be difficult. We therefore propose specific endurance zones (70-75% VMA) for training.
Knowing your maximum heart rate (MHR) is crucial to adapt your training. We accept a margin of +/- 5 beats per minute. This helps to adapt training to your own abilities, promoting regular progression.
Training volume depends on your marathon time goal.
- For a time between 2h45 and 3h00, train 5 to 6 times per week.
- To finish between 3:15 and 3:30, you need to train 4 to 5 times a week.
- If you are aiming for more than 3h45, 3 to 4 sessions per week are recommended.
- And to simply finish, three sessions are enough.
Our plans are designed for flat courses. They give precise distances and recommendations based on heart rate or time. Managing your marathon preparation well means progressing little by little. You need to vary your training and recover well. Following a good diet and race strategy in the last week is also vital.
Calculate and Maintain Your Marathon Pace
To properly calculate your marathon pace, it is important to understand certain principles. Knowing how to calculate average speed from distance and time is the first step. If you run 42 km in 4 hours, your average will be 10.5 km/h. But for a long distance race, knowing just the speed is not enough.
It is crucial to track your maximum heart rate, or MHR. MHR is the maximum number of heart beats per minute during intense exercise. By combining MHR with your maximum aerobic speed, you can improve your performance. This helps to build a well-structured training plan.
For example, aim for a 3:30 marathon. This means maintaining a 5-minute pace per kilometer. Training at this pace regularly is essential. It prepares your body for the pace needed on race day.
- VMA and Pace: To improve in long distance, you need to master different running paces, including VMA which influences our speed.
- Variable Pace Training: Adding speed sessions to training helps stabilize our marathon pace. It also increases our endurance.
- Equipment Selection: Having good technical footwear and clothing is crucial. Good equipment boosts performance and prevents injuries.
Using tools to calculate your marathon pace is very helpful. They consider several factors such as distance, weather, and climate. This allows you to adjust your training to stay consistent. Maintaining a well-calculated pace is essential for success in long distance running.
Essential Running Equipment
To succeed in a marathon, equipment is key. You need to choose good running shoes and technical clothing. This helps you run well while reducing the risk of injury.
Running shoes
Choosing the right running shoes is crucial. Models like the Nike ZoomX Invincible 3 and the On Cloudmonster are great. They are lightweight and offer good cushioning.
Before the marathon, you should test your running shoes in training. This way, you avoid blisters and pain. Brooks, Hoka One One, and Saucony are also recommended for their comfort, especially if you weigh more than 80 kg.
Technical clothing
Technical clothing improves comfort and body temperature. Synthetic fabric t-shirts are ideal because they are lightweight and help wick away sweat. Shorts should avoid chafing.
Compression shorts, like the Nike Aeroswift, can also help. They improve blood circulation and reduce fatigue. Seamless socks are great for preventing blisters.
In winter, think about headbands and gloves to keep warm. Accessories like compression socks are good for recovery. With the right equipment, you will be ready to run the marathon in better conditions.
Energy Management and Nutrition
Managing your energy is crucial to succeeding in marathons. It starts before race day. You need to plan your nutrition before, during, and after to be at your best.
An adult can store up to 500 grams of glycogen in his muscles. For a marathon, these reserves are essential but are quickly depleted, in 90 minutes of running. To avoid this, you must consume carbohydrates regularly, every 30 to 45 minutes.
Energy gels and sports drinks are great during exercise. They provide quick energy. The drinks also include electrolytes, which are important for staying hydrated, especially in hot weather.
- Dried fruits like raisins are good for energy, potassium and fiber.
- Energy bars are another option, but they digest more slowly.
At the beginning of a marathon, half of the energy comes from fat. After three hours, this figure rises to 70%. Using fat requires more oxygen, which increases the heart rate.
Training yourself to use fat for energy is key. Doing a slow jog before the marathon helps your body prepare. You also need to control your heart rate during the race.
Before the marathon, you should aim for 150g of carbohydrates in your meal. A carbohydrate-rich energy drink is also recommended just before starting.
During the race, taking 20-40g of carbohydrates every hour is ideal. Aid stations every 5km help keep you on track. Without enough carbohydrates, the "marathon wall" awaits you at the 30th kilometre.
After the race, it is necessary to replenish glycogen stores and repair muscles with protein. Drinking 1.5 times the water lost is essential. Good energy management and adequate nutrition are key to performance.
Race Day Strategies
Race day is crucial for a good performance. There are several strategies to follow to be successful. This includes a pre-race routine and pacing techniques to maintain good speed.
Pre-race routine
Before running, you need to warm up properly. This means doing some stretching and some light running. We do this to prepare the body and mind for the effort that is to come.
Pacing techniques
It's important to manage your energy while running. This can be done by monitoring your heart rate and sticking to a pace plan. Experienced runners have their own methods, such as staying in a threshold zone for half marathons.
For shorter races, you can try to go a little faster than usual. But you should not start too fast so as not to tire yourself too early. You should also adjust your pace according to the time and the course.
Maintaining good energy management is key. Running the second half faster can help, but it's not always better for performance. Only 11% of marathoners succeed with this method.
Preparing your body and mind before the race is essential. Using pacing techniques well can make a big difference. These methods help you achieve your goals.
Popular Marathons in France
France is famous for its marathons. The Paris Marathon attracts runners from all over the world. With 42,500 participants, it is one of the largest.
It brings together more than 35,000 runners each year. They run through the emblematic streets of Paris. It is an unmissable event for running enthusiasts.
The Marathon du Médoc is unique with its 7,669 participants in 2016. The race is known for its festive atmosphere. Runners wear costumes and enjoy wine tastings.
The Alpes Maritimes Marathon (Nice-Cannes) is held in November. It attracted 6,728 runners in 2016. The course runs along the beautiful coast from Nice to Cannes.
The La Rochelle Marathon offers one of the fastest courses. In 2016, 5,564 runners crossed the finish line. The race is popular for setting records.
The Mont Saint-Michel Marathon is famous for its historic setting. With 3,100 finishers in 2017, it finishes in the heart of the UNESCO site.
The Grand Toulouse Marathon brought together 2,645 participants in 2016. It is designed to offer an optimal experience. The Lyon Marathon, the second largest, had 2,574 finishers in 2016. It is in the heart of the city.
The Lake Annecy Marathon and the Louvre Marathon (Lille-Lens) offer superb views. With 2,546 and 2,304 participants in 2017, they delight runners.
The Vannes Marathon runs along the Gulf of Morbihan. It attracted 1,434 runners in 2016. It is a great race to discover.
A third of French people run regularly. In 2022-2023, France is organizing 87 marathons. This marathon guide wants to inspire you to participate in these memorable events.
Avoiding and Overcoming the “Marathon Wall”
The "marathon wall" scares many runners. They often feel fatigued and slow down between the 30th and 35th kilometer. To succeed, we must understand what happens to our body. It is also crucial to have effective strategies for the marathon.
Understanding the wall
The wall comes because the muscles are running out of glycogen. On average, our muscles store up to 500 grams of glycogen. But, by the end of a marathon, there is about 20% left. Muscle and mental fatigue also affect our performance. Losing just 1% of our water weight can reduce our performance by 10%.
A 60 kg woman burns about 2520 kcal in a marathon. The increase in IL-6 after a marathon shows our body's inflammatory response to exercise. Understanding these elements is vital to prepare our body.
Strategies to overcome
- Carbohydrate overload: Eating more carbohydrates before the race maximizes our glycogen stores. We should consume 10g of carbohydrates per kilogram of body weight the two days before.
- Fat training: Teaching our body to use fat can save muscle glycogen. This is done by training with low glycogen stores.
- Hydration: Drinking enough water is crucial. Losing 1% of our water weight can seriously impair our performance.
- Pace Management: Adjusting our speed according to our fatigue is wise. Starting slowly helps to save energy for the end.
- Using energy gels: Energy gels while running can help keep us energized.
- Mental Support: Keeping a positive mindset is essential. Visualizing our success and remembering why we are running helps us keep going even when tired.
The Importance of Recovery
In our marathon guide, recovery after a marathon is crucial. It prevents injuries and helps muscles regenerate. It is important to stretch, eat well and hydrate after the race.
After an effort, a light jog is recommended. It helps eliminate muscle waste. This jog should be done at a moderate pace, around 75% of your maximum heart rate. For harder sessions, running between 65% and 70% of your MHR is ideal. A short run of 30 to 35 minutes is perfect the next day.
A recovery jog should be done between intense sessions. This jog can also be included in the training, to rest between exercises. Otherwise, cycling or swimming are good activities to recover.
Other techniques also help with recovery. Compression socks improve venous return. Raising your legs against a wall helps blood drain. Cold baths reduce inflammation and help repair tissues.
Sleeping at least 7 hours is essential for good recovery. Drinking water rich in bicarbonates like St Yorre reduces muscle acidity after exercise.
If we follow these tips, we can improve our performance. We will stay in shape for our next races.
Stimium Products to Optimize Performance
Stimium products help improve performance. They are effective for preparation and recovery after exercise. These products are very useful for marathon runners.
Food supplements
Athletes benefit from Stimium nutritional supplements. Stimium® [C] Whey and Stimium® VegPro provide the necessary proteins. Stimium® Iso Hwy is perfect for those who want to burn fat while performing.
BCAAs stimulate muscle growth and aid in recovery. Athletes often take vitamins, minerals, Omega 3, collagen, and ginseng to increase their performance.
Recycled products
Recovery is essential, especially for marathon runners. Recovery products like Stimium® Mc3 and Stimium® Mc3 powder help muscles regenerate. Stimium Bacopa is beneficial for concentration and stress.
Using products like Stimium Mc3 after a marathon is important. They reduce muscle tension and prevent cramps. Thus, athletes quickly return to normal performance.
Conclusion
To be at your best during a marathon, you need to prepare well and know your pace. This article has covered several important points. We talked about endurance, how to manage your energy, equipment and race strategies.
Basic endurance is trained by running at 60-70% of your VMA. This increases your training and improves your aerobic capacity. Eating well and staying hydrated is crucial. When running, your heart beats faster, often 5-10 beats per minute more after 30 minutes.
A good marathon pace is to run at 75-80% of your VMA. You need to adjust this pace during the race. Runners like Mary Keitany have broken records using this method. Adding STIMIUM products to this can really help you reach your goals.
FAQ
What is marathon pace and why is it important?
Marathon pace is 85% of your maximum heart rate after 20 minutes. It helps you maintain a steady pace without increasing your MHR. This is crucial for finishing a marathon without getting too tired.
How do I calculate my marathon pace?
To find your marathon pace, start by determining your MHR with a 2000m test. If you are aiming for a 3:30 marathon, keep a pace of 5 minutes per kilometer. Practice this pace during specific training.
What are the key elements of a marathon training plan?
A good training plan includes sessions of different levels, from basic endurance to VMA training. Knowing your MHR is essential to adjust the intensity of your workouts.
What are the essential equipments for running and especially for a marathon?
Running requires good shoes and suitable clothing. Shoes should match your stride and the terrain. They protect your feet and improve your running.
How to effectively manage your energy and nutrition during a marathon?
Managing your energy and nutrition is key. Make sure you have enough carbohydrates for glycogen stores. Eat a balanced diet and drink enough for sustained energy.
What are the best strategies for race day?
On race day, warm up well and follow your pace plan. Try to maintain a consistent pace based on your heart rate and the marathon conditions.
What are the most popular marathons in France?
In France, the Paris and Lyon marathons are very popular. They offer unique courses. Each race has its challenges, such as terrain and elevation, to be known before preparing for it.
What is the “marathon wall” and how can you overcome it?
The "wall" comes when you use up all your energy. To avoid it, eat well and manage your speed. To overcome it, adjust your pace, use energy gels and stay positive.
Why is recovery important after a marathon?
After a marathon, you need to rest to avoid injuries and recover. Stretching, eating well, drinking water and resting help your body recover. This prepares you for the next races.
Which Stimium products can optimize performance and recovery?
Stimium offers supplements to improve endurance and strength. They also offer products to recover faster after exercise. These products help marathon runners improve their performance.