Obermain Marathon pacing + fueling

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

• Running pace calculator

• Marathon fueling planner

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:

1. Confirm the race date and official logistics.
2. Choose a realistic training plan length (16–24 weeks is common).
3. Practice fueling and pacing in long runs.
4. 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:

1. Confirm the race date and official logistics.
2. Choose a realistic training plan length (16–24 weeks is common).
3. Practice fueling and pacing in long runs.
4. Keep race week simple: tested shoes, tested gels, conservative start.