How to Pace a Marathon (And Stick to It)

1 Sept

Why Pacing Matters

The marathon is all about discipline, if you go out too fast, you’ll pay for it later, but then if you go too slow, you’ll never quite hit your potential. The key to finding the sweet spot is even pacing, running strong and steady from start to finish.

The Marathon Pacing Blueprint

Miles 1–3: Hold Back

Start 10–15 seconds slower than goal pace.
Use this time to settle your nerves, find rhythm, and let the crowds surge ahead.
If it feels too easy — good. That’s exactly where you should be.

Miles 4–20: Settle and Stay Steady

Move into goal pace and hold it.
Check in regularly: breathing steady, posture tall, arms relaxed.
Remember: your effort will feel harder as fatigue builds, even if your pace stays the same.

Miles 21–26.2: Dig Deep

This is where your training counts.
Aim to hold goal pace for as long as you can.
If you feel strong, you can gently pick up the pace in the final 5k — but never before.

Mental Strategies to Stick With It

Run the mile you’re in. Don’t worry about how many are left, just focus on the next one.
Body scan: from head to toe, relax tension and reset form.
Mantra: have a simple phrase ready (“strong and steady” / “one step at a time”).
Don’t panic at blips: a slow mile in the wind or through a water stop doesn’t ruin your race, get back into your rhythm and don’t let your brain spiral.

The Role of Effort - pace is only half the story, effort matters too.

Early miles: should feel “conversational.”
Middle miles: “comfortably hard” — working but in control.
Final miles: tough, but manageable.

Conclusion

Marathon pacing is simple but not easy:

Start slower than you think.
Hold steady in the middle.
Dig deep at the end.

Stick to this plan and you’ll avoid the dreaded blow-up and cross the finish line proud of a race well run.

Verity Wright