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
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Start fueling early (many failures are “first hour” failures).
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Pick a schedule you can repeat under fatigue.
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Practice on long runs so race day is automatic.
Fueling baseline (adjust for you)
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Carbs: many runners land around 60–90g carbs/hour when gut-trained; start lower if you’re new to fueling.
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Fluids: a common starting point in mild conditions is ~300–600 ml/hour; adjust up in heat and down in cold.
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Sodium: sweat rates vary; use the fueling planner to keep it consistent and practice in training.
If this course is hilly, pace climbs by effort and avoid surges that spike HR and gut distress.
Tools
Back to the athlete guide.
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.