PACERLYCreate your plan →

Example marathon strategy — 4:00 goal

Marathon Race Strategy

Conservative start

4:00

9:09/mi target

Calculate your marathon pace →
PACERLYMarathon

Conservative start

Goal

4:00

Pace

9:09/mi

Pacing Plan

0–3 miEasy opening
9:29/mi
3–13 miSettle in
9:17/mi
13–20 miMarathon pace
9:09/mi
20–26.2 miRace the final 10K
9:04/mi

Fueling

gelMile 4
gelMile 9
gelMile 14
gelMile 19

Generated with Pacerly

Pacing Plan

4 phases · 4:00 total

1

Easy opening

Mi 0–3·3.0 mi

9:29/mi

Segment split

28:15

Through this point

28:15

Run the first 3 miles at least 20 seconds per mile slower than goal pace. This is not optional — going out too fast is the single cause of the marathon wall. Protect these miles.

2

Settle in

Mi 3–13·10.0 mi

9:17/mi

Segment split

1:32:10

Through this point

2:00:25

Run slightly conservative through the first half. You should feel comfortable — this is by design, not a mistake. Stay disciplined even when other runners pass you.

3

Marathon pace

Mi 13–20·7.0 mi

9:09/mi

Segment split

1:03:36

Through this point

3:04:01

Lock into goal pace. Miles 13–20 are where your race is decided. Hold steady with precision — do not drift faster or slower. Consistency here determines everything that follows.

4

Race the final 10K

Mi 20–26.2·6.2 mi

9:04/mi

Segment split

55:59

Through this point

4:00:00

If you paced correctly through mile 20, you have something left. Assess and commit. Every runner you pass from here was not as disciplined as you were early on.

Fueling Plan

Mi 4

gel

First gel at mile 4 with water. Early fueling prevents the wall.

Mi 9

gel

Second gel at mile 9. You should still feel comfortable — keep the gel down.

Mi 14

gel

Third gel at mile 14. Halfway through — stay on schedule regardless of how you feel.

Mi 19

gel

Fourth gel at mile 19. Critical fueling window before the hardest miles.

Coach Notes

  1. 1

    Four-phase execution: easy open (0–3), conservative first half (3–13), goal pace (13–20), race home (20–26.2). Each phase is its own mini-race.

  2. 2

    Miles 0–13 should feel easier than they should. You will want to run faster — that feeling is wrong. Trust the plan.

  3. 3

    Fuel at miles 4, 9, 14, and 19. Take every gel with water. Miss one and you will feel it in miles 20–26.

  4. 4

    Miles 13–20 are where intermediate runners win or lose their race. Hold goal pace with precision — no surging, no fading.

  5. 5

    Miles 20–26.2: dig in. Every runner you pass from here is one who started too fast. You are the disciplined one.

P

Train with a plan built around you

Pacerly generates personalized race-day strategy from your goal time and experience level.

Create your own with Pacerly