Health · Fitness & Nutrition · 2 days ago
How to Prepare for a Flat Marathon and Avoid Starting Too Fast
A flat marathon has few hills, but that does not make it easy.
With fewer changes in terrain, runners may settle into a pace that feels comfortable early but becomes hard to sustain after hours of repeating the same movement.
Coaches recommend using flat routes for key workouts that resemble race day, especially marathon-pace sessions and long runs.
One coach suggests doing one such session on flatter terrain each week, alternating between a marathon-pace workout and a long run if both are scheduled.
Runners are also advised to practice patience, since going out too fast can leave them struggling later in the race.
Most runners should start prioritizing flat routes at least eight weeks before race day; those aiming for an ambitious personal record or qualifying time may begin 12 to 13 weeks ahead.
Coaches say runners should still include some hill training.
Flat marathon courses can make it easier to start too fast because the pace may feel comfortable in the opening miles.
Repeatedly using the same stride and muscles on flat terrain can contribute to fatigue later in the race.
Coaches recommend putting key race-specific workouts, such as long runs and marathon-pace sessions, on flatter routes.
Runners should begin prioritizing flat routes at least eight weeks before race day, while those pursuing an ambitious personal record or qualifying time may start 12 to 13 weeks out.
Marathon-pace blocks within long runs can help runners practise pacing on tired legs and avoid spending too much energy early.
- Who
- Marathon runners, with training advice from Janet Hamilton, Jon Mott and Daren Lake.
- What
- Advice on training for flat marathons and avoiding a late-race slowdown.
- When
- The article recommends prioritizing flat routes at least eight weeks before race day, or 12 to 13 weeks for ambitious goals.
- Where
- Flat marathon courses; Lake is based in Sydney, Australia, and Hamilton is based in Atlanta.
- Why
- Flat courses offer fewer natural changes in effort, which can make it harder to control pace and may cause fatigue to build.
This story does not have two clearly opposing sides.
Can you hold a sustainable rhythm without relying on the terrain to keep your effort in check?
When I was running [professionally], we always wanted to train on the type of terrain that we were going to be racing on,
This story does not have a timeline yet.
- Recommended minimum lead time
- At least eight weeks before race day
- Lead time for ambitious goals
- 12 to 13 weeks before race day
- Suggested marathon-pace block example
- On a 16-mile long run, run six miles easy, six at goal marathon pace, then finish at an easy pace.
- Suggested pace range in the example
- Within five to seven seconds per mile of goal marathon pace
Sources
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