How to Pace a Marathon

Marathon pacing is a long division problem with one variable that changes every kilometre: you. Here is how to keep it honest.

Three pacing models

• Even splits — both halves the same time. The realistic gold standard.
• Negative splits — second half faster. The fastest possible marathon, but psychologically punishing.
• Positive splits — second half slower. What happens when you go out too fast (almost everyone).

How to nail an even split

1. Walk the first 200 m at the start to avoid the surge.
2. Run the first 10 km 10–15 seconds per kilometre SLOWER than goal pace.
3. Settle into goal pace from 10 to 32 km.
4. Decide at 32 km whether to push or hold.