Chopping up a Marathon

A client asked me today about how to think about a marathon as the idea of running 26.2 miles was pretty overwhelming. And that's right. You just can't think of a marathon as 26 miles. You need to break it into manageable chunks and then come up with your plan for each chunk. I've heard many different descriptions about what works - one of my favorites is a 20 mile warmup followed by a 10K. While fairly accurate, even thinking of a 20 mile chunk is a little big. One strategy I've used is the following:

Up to 6.2 miles (the first 10K): Nice easy warm-up, holding back and getting comfortable with the run - Possibly the most important part of a marathon because it can ruin your race if not done well. Heart rate in Zone 3.

From there to 13.1 miles: Maintaining pace, maintaining nutrition, stick to plan and enjoy self. Heart rate in Zone 3 to low Zone 4.

From there to 20 miles: Let the heart rate increase a little because you are tiring but maintain pace and stay aerobic. Check breathing, check form. Maintain nutrition.

Mile 20 to the end: Run a 10K. Increase pace/heart rate a little each mile but check in on how feel. At this point, possible to go anaerobic. Heart rate in the mid to high end of Zone 4. Possibly up to Zone 5 for the very end. Nutrition not as important if you've kept on plan until now but try not to get hungry/thirsty.

Now this might not work for you - you might need more or fewer, longer or shorter, or just plain different segments. One option is to look at the course and make plans based on that. That works well for loop courses or out and backs because of the natural markers they provide.