How to Nail Your Marathon Race by Planning Ahead (+ Free Template)

[@runningwithjane]

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[@clemencywright9486]

I've had a random mantra pop up involuntarily in my last couple of long runs - "I'm doing it!". I'm in my second taper week now, with race day 6 days away, and I've been practising this mantra: "My heart is healthy, my legs are strong, my mind is focused". I reckon on the day though, there'll be some random mantra crop up I wasn't expecting! Thanks for all the fantastic videos and support.

[@runningwithjane]

Love having mantras ready to go before the start of the race! And if a new one pops up, I just go with it ha! Getting excited for you Clemency!

[@51billyt]

Running my 1st marathon at 49 years of age in the morning ( Atlantic City ) . Thank you for all of your videos. You have been coaching me for the last four months weather you know it or not lol . Here we go.

[@runningwithjane]

Best of luck - you got this!!!

[@copperdan7667]

This video came out at a perfect time. Im 8 days out. One thing runners should always pay attention to is the weather. Heat and humidity raise heartrate. I train in Minnesota winters when it's cool and dry. June races can sometimes end up hot and humid and that can force a runner to change up pacing. Thankfully, Grandmas Marathon looks like 50 at the start with a high of 67 with a tail wind. Relatively low humidity.

[@runningwithjane]

For sure! I discussed how weather will change a hydration strategy, but absolutely, how you approach pacing will have to change with warmer and more humid conditions. An even more conservative start in that scenario is necessary, and it may mean adjusting your outcome goal to be more realistic. So excited for you, Dan, and that the weather is looking good!

[@madelinerenee1168]

stumbled across your channel, and I love love loveeee your content! I’m training for my first half, only a few weeks left, and using the run/walk method. I have to kinda adapt your content to fit for my half marathon and run/walk, but I really appreciate your expertise and your channel!!

[@runningwithjane]

Hi Madeline - thanks so much for the kind words! It makes me so happy to be able to help others with their running this way. Best of luck on your half, and run/walk is an excellent approach!

[@hassanmadni8133]

You are so good coach. I am up for London next week, thanks for your tips..

[@runningwithjane]

Hi Hassan! How was London??!

[@hassanmadni8133]

@@runningwithjane really bad. I cramped up at 13th kilometres mark and ended up run/walking and finished it off in 430. Leaving london with a broken heart.

[@kerrieerskine6467]

Perfect timing!! Just over 3 weeks out from my first marathon - I’m not a planner, I just kind of let things happen - but I will definitely work on the strategy now!! Thanks x

[@runningwithjane]

Yes, I promise it makes a big difference! So exciting you'll be running your first marathon...which one is it, Kerrie?!

[@kerrieerskine6467]

@@runningwithjane I’m doing the Gold Coast Marathon here in Australia - nervously excited! Love your channel and the great content :)

[@runningwithjane]

@@kerrieerskine6467 thanks so much for the kind words! I had an athlete who was supposed to do the Gold Coast half but he just found out he won't be able to get his visa in time. Anyway - exciting for you and I hope it's amazing!

[@kingtrumpet123]

congratulations to Heather - but, honestly Jane, she had you as coach, cause YOU added a little something!!! to her fitness, thought patterns, nutrition, etc. so congratulations to BOTH of you. I always feel better watching your vids: "believe in myself". Yes, I've had to do that a lot in the last few years when I started running. I haven't run in 6 weeks or so because of psoriatic arthritis issue in my left foot/Achilles. OUCH. but have been riding the bicycle, and am almost back to normal. So, I will start running again soon, AND BELIEVING!!!! thank you coach Jane for making these vids for us. Have an Awesomeness weekend.

[@runningwithjane]

Thanks for the kind words, Ken! I definitely added something since that's the job, but in the end the runner has to go out and execute which is exactly what she did! Sorry to hear you're having foot and Achilles issues, Ken...running injuries are super frustrating. Glad you can keep it up on the bike though. Have a great week and as always, thanks for the support!

[@t.dasilva7491]

Super happy I found your channel ! Have been watching some of your videos as I’m lifting right now ! I had a marathon in June, my first one ever and felt extremely great (was even in 4th place behind sone elite runners !) but my god did I hit a wall . Had zero marathon experience it was my first ever race , no gels on me and it was 42 degrees Celsius (104 F) 😂so I blacked out at mile 18 , was super annoyed since I was training 7 months for it . Luckily I’ve been on a hot streak recently winning a 10 miler placing second in another one and just placed 4th in a half marathon with my pb of 1:14:51! I’ve learned so much about myself and have accepted not every run or race will be perfect , it’s how you manage your mind and like you said think positive ! Preparing for my last half marathon race this October befire the winter months. Long winter runs outside for me in the snow ! Preparing to run the Fargo marathon in May !! So I thank you for all this advice 😊

[@runningwithjane]

Hey there - so glad to hear you're finding the content helpful! That is so scary that happened to you, and yes, frustrating after the fact when you feel like the time was wasted (even though it most certainly wasn't.). That's an insane half time... hope the one in October goes awesome, as well!

[@SalG262]

Great video! Even though we go over this in our coaching calls, it’s great to hear here too. Helps drill it all in!

[@runningwithjane]

Sometimes I feel like a broken record, but I know it took me hearing certain things over and over and over to finally believe what all the great coaches were repeatedly saying! 😂

[@yahyaburugu8819]

Hello Jane, Just a note to let you know that I came across your content a week before my first marathon and found it absolutely helpful in running my first FM at 46yrs! Was shooting for a 4hr 30mins time but was stoked with my 4hrs 59min time. Just wondering what are your thoughts on the maffetone method, as I look to next marathon 16weeks out?

[@runningwithjane]

Congratulations! So happy for you. Glad the content helped you! I think Maf is mostly good, but be prepared to run very, very easy almost all of the time. It can work great for many people, but takes a ton of patience.

[@CaptainBrash]

I have no clue what my pacing strategy or time goal will be for my marathon. My half marathon personal best is 2:05:47 but that wasn't an event and I was stopping and going back on myself, trying to figure out my route on the fly and had nowhere near enough nutrition, I've also done a lot of running between then and now (then even more by race day) so I don't think it's a good example of what I'm capable of. I've got a 4 hour marathon stuck in my head though so I think I'm just going to believe in myself and go for it. If I die, I die xD I'm following a really good plan and my running has been improving massively

[@runningwithjane]

Awesome, Stephen! Consistency is the key!

[@littlerunner4505]

Great advice, definitely approaching the race in "stages" helps you not make pacing mistakes and knowing the course for trickier one. San Diego Rock n Roll is one of those trickier ones because of the sadistic hill at mile 21. You have to save some for that climb (I think it is somewhere in the ballpark of a 200 foot climb very late in the race). I honestly don't recommend that race to anyone 😂 - I live here and have done it twice and that is enough. I'm curious how you determined that your runner was in 3:55 shape. Did you look at her previous performances? Races? Was it based on training paces, etc? I will usually try to run a "test" race during training as a gage and plug them into calculators but even that can be tricky. You aren't tapered for those races, weather, etc. I have Grandma's coming up next weekend and am waffling a bit on what I should pace at. I am in better shape than I was for CIM. But the weather is looking warmer and the course isn't quite as fast.

[@runningwithjane]

Hey there - yes, I was like WHY did you pick this race hahaha! But she crushed that hill and how she approached it was why she was able to have such a strong race. 3:55 is what the calculator predicted for her at the start of the season. I knew she was for sure in at least that shape by the end of training based on speed workouts she was able to hit and all the mileage she put in. Those calculators are pretty darn accurate provided you have the training necessary, but for the marathon it's common for it to predict 5-10 min fast depending on the athlete. But if you are in better shape for this one than CIM, I'd go for at least faster than you did there - but start conservative and you can really start to bump it up btwn 12-16 if you're feeling good!

[@littlerunner4505]

@@runningwithjane Yeah, I think it's easier to be object with other people's training somehow than your own. The predictors are a mixed bag - I tend to do worse on shorter distance races so for me, they usually aren't overly optimistic. But yeah, I'll probably just line up with the 3:20 group and see how it feels (3:19 is the time to beat).

[@LETSRUNUNLV]

Hey Jane, I’ve been struggling with fear of going into cardiac arrest while running. I saw a guy die in my previous marathon. Any tips with running anxiety?

[@runningwithjane]

Hi Jason - that is so tragic. That would be an incredibly tough thing to witness and I'm not surprised that you have anxiety about running another one. We have to remember this is extremely rare - but that doesn't discount the anxiety you have around it! The best thing you can do is get clearance from your doctor for racing and that will probably help. Additionally, I would discuss with him/her the anxiety you're having and see what they recommend based on how severe it is. Maybe that sounds weird to do for a hobby, but this is interfering with something you enjoy doing so it's not weird to seek out professional help. Otherwise, I do think visualizing, mantras, positive self-talk, breathing techniques, etc. can help for normal pre-race anxiety. I hope you conquer this soon, Jason, and are able to race again!

[@LETSRUNUNLV]

@@runningwithjane thanks Jane! Appreciate that!

[@melidalopez8646]

How can I use a pace strategy using 45/30 interval I would like to finish at 4:59 what would that pace be when I run?

[@runningwithjane]

Hi Melinda! Is the run/walk? What overall pace do you typicallly compete your long runs in?

[@melidalopez8646]

@@runningwithjane 10 miles will take me close to two hours

[@runningwithjane]

@@melidalopez8646 so looks like 4:59 marathon is an 11:25 pace so I'd go for something like a 9:00 mile pace when running and 14:30-15 when walking. You'll have to do the math there though and see what will work out with a 45/30 split.

[@melidalopez8646]

@@runningwithjane thank you!

[@MyFatAdaptedLife]

"Trust the training."

[@runningwithjane]

You gotta!