I still hear the echo of that starting pistol in my mind – a sharp crack that seemed to split the cool morning air on the streets of Edinburgh. My heart was already thudding, but the real surge came when I glanced at the crowd ahead and realised I was part of a sea of strangers, each of us bound by the same unspoken promise: run the distance, not the drama.

That first kilometre felt effortless, the rhythm of my feet matching the cadence I’d cultivated on countless long runs. Yet, as the miles ticked past, a quiet voice inside kept asking, “Am I running too fast, or just fast enough?”

Developing a pacing philosophy

The “marathon is a 10 k with a 20‑mile warm‑up”

When I first read that line, it sounded like a clever metaphor – a marathon is essentially a 10 km race followed by a long, steady warm‑up. The truth is, the concept works because it frames the race in two familiar training zones:

• First 10 km: a comfortable, aerobic effort where you can still talk, breathe through a light‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑‑​

Science behind the split‑time approach

Research from exercise physiology shows that maintaining a steady heart‑rate zone for the first 20 miles reduces glycogen depletion and limits the dreaded “wall” (Bickham et al., 2018). A modest 5‑10 % slower start – known as a negative split strategy – has been linked to faster overall marathon times in elite and recreational runners alike (Knechtle et al., 2020).

Practical self‑coaching steps

1. Calculate your target pace using a recent long‑run average. For a sub‑4‑hour marathon, that’s about 9:07 min per mile (≈5.6 min per kilometre).
2. Create personalised pace zones – easy, steady, and marathon‑pace – in your training log or watch. Knowing the exact range lets you adjust on the fly without over‑relying on feel alone.
3. Run the first 10 km at 10 % slower than target (e.g., 10:00 min/mile). This builds confidence and keeps heart‑rate modest.
4. Gradually settle into target pace by mile 10‑15, using real‑time feedback (watch or a simple phone app) to stay within the marathon‑pace zone.
5. Finish with a controlled negative split – if you feel good after mile 20, gently pick up the pace for the last 6 km, aiming for 8:50‑8:55 min per mile.

These steps mirror the capabilities of modern pacing tools that can automatically calculate zones, suggest adaptive workouts, and provide live split data – all without sounding like a sales pitch. The value lies in the information they give you at the exact moment you need it.

Closing & next workout

The beauty of running is that it’s a long game – the more you learn to listen to your body, the more you’ll get out of it. If you want to put this into practice, try the “Marathon Pace Warm‑up” workout:

• Warm‑up: 2 km easy (5:30 min/km)
• Main set: 10 km at 10 % slower than goal marathon pace (e.g., 10:00 min/mile for a 9:07 goal)
• Progression: 5 km at target marathon pace
• Cool‑down: 3 km easy

Run it on a flat route, track your splits, and notice how the early restraint fuels a stronger finish. Happy running, and may your next marathon feel like a well‑written story you’re in control of.

References

• Marathon Pacing: 6 Lessons Learned from a PR Near Miss - Strength Running (Blog)
• Last-minute pacing tips for your next half marathon (Blog)
• Q+A: How should I tackle my first marathon? (Blog)
• Ask The Experts: Marathon Training with Paul Evans (Blog)
• Choosing a Marathon Pacing Strategy | TrainingPeaks (Blog)
• Finding Your Perfect Half Marathon Pace (Blog)

Workout - Negative Split Practice Run

• 2.0km @ 6'15''/km
• 10.0km @ 6'15''/km
• 5.0km @ 5'40''/km
• 3.0km @ 6'45''/km

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