Dividing the distance into stages 

Even runners who can finish a marathon in less than 3 hours will make a break until the end. One of them explained it in this way. Instead of thinking at the 32nd kilometer, that I still have 10 dead kilometers ahead of me, I was saying to myself Still 1.6 kilometers to break. Even when it was difficult, I always felt that I could run another 1.6 kilometers. Another runner who uses a 3-minute run and a 1-minute walk told me she’s going through the next steps, repeating herself for another three minutes. 
Another mental trick is to change the marathon into a bunch. After a few kilometers of running you will start to maintain a steady pace and you will start to notice people running next to you. When you take a break for a walk, follow one or two of these people so that you can catch up to them until you start your next break for the march.
You will have to choose new objects from the middle of the distance. Your original goals, due to the fact that they run continuously, at this moment will probably start to slow down.The guidelines described below are recommended on the first 29 kilometers of the marathon. When you run this distance, breaks may be reduced or eliminated if you want to. 


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Tips for novice marathon runners 

Follow the program you used during your last long run, when you finished it, keeping your strength, and quickly regenerated after it. If you have had problems in the last few kilometers, take breaks from the beginning with greater frequency. Use the marathon strategy presented in the table below. 

Also read How should a runner feed? 

Your longest run is 32 km or less? 

There is still hope. Let’s say that this book hit your hands less than three weeks before the marathon and your longest run is only 29 kilometers, but you did not have any trouble during the last long run and you took breaks on the march. 

In the marathon, add 37 seconds per kilometer to your intended final pace and use the table with the marathon strategy on the next page. E.g 

The anticipated marathon pace is 537 million per kilometer. But the long run was only 29 kilometers long. For this reason, the new marathon pace is 615 min, the marathon strategy is 3-1. 

The anticipated marathon pace is 537 million per kilometer. But the long run was only 29 kilometers long. For this reason, the new marathon pace is 615 min, the marathon strategy is 3-1. 

Walking strategy 

Training pace. Running. March 

422 min per km 1.6 km 30 seconds 

500 min per km 4 minutes 30 seconds 

537 min per km 4 minutes 1 minute 

615 min per km 3 minutes 1 minute 

652 min per km 2 minutes 1 minute 

730 min per km 2 minutes 1 minute 

807 min per km 1 minute 1 minute 

845 min per km 30 seconds 30 seconds 

922 min per km 30 seconds 45 seconds 

1000 min per km 30 seconds 60 seconds 

1037 min per km 20 seconds 60 seconds 

1115 min per km 15 seconds 60 seconds 

1152 min per km 10 seconds 45 seconds 

1230 min per km 5 – 10 seconds 60 seconds 

The breaks do not make you mollified 

One of my friends, well into his forties, tried to run a marathon for 3 hours 30 minutes, but his best time was 340. According to his time in competitions of 5 and 10 kilometers, he should be able to finish the race at around 325. He went through a lot of intense workouts three different programs preparing for the marathon, including a lot of mileage, a lot of speed, two runs a day, etc. Finally, I told him that if he would listen to my advice and not reach his goal and run the marathon in 330, I would return him money – and reported to my program. Earlier, I did not mention my breaks on the march, because I knew he would say something about mollusks and that he would not sign up. I also knew that in the past he was probably overtraining to reach his goal, and above all he needed training in the group to slow down during the long run. 

After the first session he came up to me irritated and demanded a refund. I can not make these breaks for the march – they are for wimps! I refused to return the check, reminding him that the contract is a contract. He graduated from the program, complaining during almost every break in the march. He secretly told his friends that he was not going to walk during the marathon. 

On the morning of the marathon the leader of his group stood next to him and during the next kilometers he physically prevented him from running for one minute after each episode of 1.6 km, forcing him to march. Then, after the 29th kilometer, the leader looked at my friend and said, Well, you seem to have enough strength in your legs, so now you can run !, which he did. His time was 325. He completed the marathon in 15 minutes shorter than ever before! 

At first he could not believe that he was able to improve his score to the point of marching 1.6 kilometers after each episode. But when he analyzed the previous marathons, he noticed that he always slowed down on the last 10 – 13 kilometers. In this marathon, he accelerated after the first 29 kilometers and broke off 5 minutes of time in the last segment. He was forced to admit that the early and regular changes in the muscles used made his legs remain strong and react appropriately to the finish line. 

What time can you achieve when making breaks for the march? 

Over 100 runners reported breaking 3 hours thanks to making breaks for the march. They could not achieve it by running constantly. 

More and more runners break 250, making breaks at least during the first 29 kilometers. Everyone uses their introduction. They reduce the burden on the body, slow down the heart rate, allow you to drink enough water and accelerate recovery after long runs. Runners taking part in the competition can compensate for enough fatigue from the first half of the race to race in the second half. A training program focused on time requires regeneration as fast as possible, which is why breaks are allowed. Observing rule 115 during training and introducing beneficial breaks from the very beginning, you can regenerate after running for 42 or 45 kilometers and do a speed training in two to four days. 


You can read also: Running can destroy your joints! How to run healthy?

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