Pacing: the simplest rule that wins
Start conservatively, settle into rhythm, and protect the last 10K. If conditions change (heat, hills, wind), pace by effort and let splits drift.
Fueling: practice, don’t guess
-
Start fueling early (many failures are “first hour” failures).
-
Pick a schedule you can repeat under fatigue.
-
Practice on long runs so race day is automatic.
Fueling baseline (adjust for you)
-
Carbs: many runners land around 60–90g carbs/hour when gut-trained; start lower if you’re new to fueling.
-
Fluids: a common starting point in mild conditions is ~300–600 ml/hour; adjust up in heat and down in cold.
-
Sodium: sweat rates vary; use the fueling planner to keep it consistent and practice in training.
Tools
Back to the athlete guide.
Training guardrails
- Keep easy runs truly easy so workouts stay high quality.
- Progress one variable at a time (volume first, then intensity).
- Use cutback weeks every 3–4 weeks to absorb training.
- If pain changes your gait, scale back and get assessed.
How to use this guide
Treat this page as a decision checklist:
- Confirm the race date and official logistics.
- Choose a realistic training plan length (16–24 weeks is common).
- Practice fueling and pacing in long runs.
- Keep race week simple: tested shoes, tested gels, conservative start.
Verification reminder
Race details change between editions (dates move, routes get rerouted, and registration rules update). Use this page as a starting point, then confirm time-sensitive details on the official site close to race day.
Training guardrails
- Keep easy runs truly easy so workouts stay high quality.
- Progress one variable at a time (volume first, then intensity).
- Use cutback weeks every 3–4 weeks to absorb training.
- If pain changes your gait, scale back and get assessed.
How to use this guide
Treat this page as a decision checklist:
- Confirm the race date and official logistics.
- Choose a realistic training plan length (16–24 weeks is common).
- Practice fueling and pacing in long runs.
- Keep race week simple: tested shoes, tested gels, conservative start.