This training and racing strategy can make you faster in the long run.
for race day may be *the* most important element. Think about the elites: When they’re running a marathon, the actualdoesn’t usually start until they’re around 18 to 20 miles in, or digging deep for that last 10K.will warn you against going out too fast or tell you that you should try to run the second half faster than the first . But there is an actual method for training to pick up the pace so far into the race: It’s called the 10/10/10 method.
, a Nike Run Club Coach in New York City who implements the 10/10/10 method with the marathon runners she coaches. Let’s break that down a little further.Running the first 10 miles with your head means being smart, being patient, and listening to your coach. “You want to make a conscious effort to hold back and run the first 10 miles at a pace that’s slightly slower than your goal marathon pace,” says Woods.
It’s hard, for sure—there’s a boat load of nervous energy at any marathon start line, and it’s extremely difficult to not get swept up in the excitement or start weaving around the hordes of runners to find your space. But taking the first portion slow means you’re also giving your body a chance to properly warm up and adjust to the running ahead, because chances are, you just stood in a corral for some time anxiously awaiting the gun.
“You’re being strategically conservative with this method to ensure that you don’t go out too fast and die a slow death,” says Woods.Running the second 10 miles with your legs is all about trusting your training, says Woods. “Let your body do what it has been trained to do,” she says. “This is where you want to hit goal marathon pace like a metronome. Let it feel rhythmic and settle in.” You know this pace; you’ve trained for this pace.
The last miles should be your strongest miles following this method. “This is your time to surge and start knocking down some roadkill—which sounds aggressive, but I think there’s no cooler feeling than picking off runners one by one in the final miles of the marathon,” says Woods . If you’ve been patient and followed the plan , the final 10K is your time to shine.
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