2:45 Marathon Pace Plan: Advanced Goal Pace Builder

So, you’re aiming for that 2 45 marathon pace. That’s a solid goal, and it means holding a pretty quick clip for the whole 26.2 miles. It’s not just about running hard, though.

You’ve got to train smart to make that 2 45 marathon pace feel manageable, not like you’re dying the whole time. Welcome to RunDreamAchieve. It is awesome that you have arrived here to my site. My hope is that these running tips in this post and the fitness resources located here will be what you were looking for. 

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Key Takeaways

• To hit a 2 45 marathon pace, you need to run around 6:17 per mile. Make this pace feel more like a steady effort by doing longer tempo runs. Gradually increase the length of these runs over a few weeks.
• Build a solid running base by running a good chunk of your weekly miles, maybe around 40%, at or below your target 2 45 marathon pace. This makes the goal pace feel more normal.
• Vary your long runs. Don’t just do slow, easy long runs every week. Alternate between a longer run at a faster pace and an easy recovery run the next week.
• Work on your mental game. Visualize yourself running strong and hitting your goal pace. Breaking the race down into smaller parts can also help you stay focused.
• On race day, start a little slower than your 2 45 marathon pace for the first few miles. Gradually pick it up. Consider joining a running group that’s running your target pace for support and motivation.

1. Vary Long Run Paces

Look, everyone knows long runs are the bedrock of marathon training. But just plodding along at the same easy pace every single week? That gets boring, and honestly, it doesn’t really prepare you for everything a marathon can throw at you. Mixing up how you do your long runs is pretty important for building up your toughness and teaching your body to handle different situations that might pop up on race day. It’s not just about covering the miles; it’s about how you cover them.

Don’t be afraid to inject some faster segments into those long weekend efforts. You can start small. Maybe add 10-15 minutes at your goal marathon pace, or even a little faster, into the middle of a longer run. Over a few weeks, you can gradually increase that time. This helps your legs get used to running at pace when they’re already tired, which is exactly what happens in the later stages of a marathon.

Here’s a way to think about structuring those varied long runs:

• Week 1: Steady Long Run. Just a straightforward, comfortable pace for the entire distance. This is your baseline.
• Week 2: Marathon Pace Segments. Incorporate blocks of time running at your target marathon pace within the run. For example, after a warm-up, run 6 miles at goal pace, then cool down.
• Week 3: Cut-Down Long Run. Start the run at a pace slightly slower than your goal pace and gradually speed up, aiming to finish the last few miles at or even slightly faster than your goal pace.
• Week 4: Easy Recovery Long Run. After a couple of harder long runs, take it easy this week. This allows your body to recover and adapt.

Your body needs time to adjust to new training stresses. It typically takes about 3 to 4 weeks for your system to fully adapt to a new stimulus. Be patient with the process and resist the urge to do too much too soon. Trust your plan, stay consistent, and you’ll see progress.

2. Lengthen Tempo Runs

To hit that 2 45 marathon pace, which is about a 6:17 per mile pace, you really need to make your tempo runs longer. Think about it, if you’re aiming for a marathon, you’re out there for a while, right? So, just doing short, punchy tempo runs isn’t quite enough. You need to train your body to handle running at that goal pace for a good chunk of time.

Start by gradually increasing the duration of your tempo runs. If you’re currently doing 3 miles at tempo pace, work your way up to 8, 10, or even more miles. This might sound tough, but remember, your body adapts. It usually takes about 3 to 4 weeks for your system to really get used to a new stress level. So, be patient with this process. Don’t try to jump from 3 miles to 10 miles overnight. Build it up slowly.

Here’s a way to think about structuring those longer tempo runs:

• Build-up: Start with a warm-up jog, maybe 10-15 minutes.
• Tempo Segment: Run the main portion of your workout at your goal marathon pace or slightly faster.
• Cool-down: Finish with a 10-15 minute easy jog.

The key is to spend more time running at or near your goal marathon pace. This makes that pace feel more like a comfortable effort, rather than a hard push, when race day comes. It’s a gradual process, but sticking with it will make a big difference in your ability to sustain that 2 45 marathon pace for the full 26.2 miles.

3. Practice With Cutdown Tempo Runs

Cutdown tempo runs are a really smart way to get your body used to running faster when it’s already a bit tired, which is exactly what happens in a marathon. The idea is pretty straightforward: you start a tempo run at a pace that’s a little slower than your goal marathon pace, and then you gradually speed up as you go. This teaches your legs to keep turning over efficiently even when fatigue starts to set in.

Think about it like this: you might start a 6-mile tempo run at a 6:40 per mile pace, and then for the last mile or two, you push it to something closer to 6:20 per mile, that is how you get 2 45 marathon pace to feel easier. This gradual increase in speed helps build both confidence and race-specific fitness. It’s not about going all out from the start, but about learning to manage your effort and pick it up when it counts.

Here’s a basic structure you could follow:

• Warm-up: Start with 1-2 miles of easy jogging.
• Cutdown Tempo: Run a set distance (e.g., 4-6 miles) where you progressively get faster. You could break this down into segments, increasing the pace every mile or every few minutes.
• Cool-down: Finish with 1-2 miles of easy jogging.

The key is to listen to your body and adjust the paces as needed. It’s better to finish feeling like you could have gone a little faster than to blow up halfway through. Consistency is more important than hitting exact paces every single time, especially when you’re first starting out with this type of workout.

4. Incorporate VO2 Max Workouts

To really nail that sub 2 45 marathon pace, which is about 6:18 per mile, you’ve got to get comfortable running faster. VO2 max workouts are a great way to do this. They involve short, really intense bursts of running. Think of them as a tune-up for your body’s oxygen system.

These sessions push your limits, improving how well your body uses oxygen. This makes it easier to hold faster paces for longer stretches. They’re tough, not something you do every day, but they make a big difference in your ability to sustain that goal marathon speed.

Here’s a basic idea of how you might structure a VO2 max session:

• Warm-up: Start with 10-15 minutes of easy jogging.
• Intervals: Run hard for 3-5 minutes, then jog or walk for an equal amount of time to recover. Repeat this 4-6 times.
• Cool-down: Finish with 10-15 minutes of easy jogging.

The key is to push yourself during the hard intervals. You should be breathing heavily and finding it hard to talk. These workouts help your body adapt to higher speeds, making your goal marathon pace feel more manageable.

Remember, consistency is more important than intensity when you’re starting out. Don’t try to do too much too soon. Gradually increase the number of intervals or the duration of your hard efforts as you get fitter. Your body needs time to adjust to this kind of stress.

5. Simulate Race Conditions With Tune-Up Races

You can do all the training in the world, but nothing quite prepares you for the real deal like actually racing. Signing up for a shorter race, like a 10k or a half marathon, a few weeks before your main marathon is a smart move. It’s your chance to test out your race-day strategy in a live setting. Think about it: you get to practice your pacing, try out that new energy gel you’ve been meaning to use, and see how your body responds to the pre-race jitters and the crowd.

These tune-up races are like dress rehearsals for your marathon. They help you iron out any kinks in your plan before the big day. You’ll learn how to manage your effort when other runners are around you, which is a different beast than just running solo. Plus, it gives you a confidence boost if you execute your plan well.

Here’s a quick rundown of what to focus on during these practice races:

• Pacing: Aim to run these races at a pace slightly faster than your goal 2 45 marathon pace, but don’t go all out. The goal is to simulate race conditions, not to set a personal best.
• Fueling: Use the same hydration and nutrition strategy you plan to use on marathon day. This is critical for seeing how your body handles it.
• Gear: Wear the exact outfit and shoes you intend to wear for the marathon. You don’t want any surprises with chafing or discomfort.
• Warm-up/Cool-down: Practice your pre-race warm-up routine and your post-race recovery.

Remember, the outcome of the tune-up race isn’t the most important thing. What matters is the information you gather and the experience you gain. Treat it as a learning opportunity to fine-tune your marathon approach.

6. Focus On Speed Development

To sustain a 2 45 marathon pace, which is about 6:18 per mile, you can’t just rely on logging miles. You’ve got to get your legs turning over faster. This means incorporating specific speed work into your routine. Think of it as teaching your body to be more efficient at higher speeds.

One effective way to do this is by adding strides to your easy runs. These are short bursts, maybe 50-100 meters, at a quick but controlled pace, focusing on good form. Doing a few of these after a couple of your weekly runs can make a big difference without adding too much fatigue. It’s a gentle introduction to faster running.

Beyond strides, consider adding some interval training. These are typically longer intervals than strides, like 800 meters or a mile, run at a pace faster than your goal marathon pace, with recovery jogs in between. This type of workout really pushes your aerobic system and teaches your body to handle faster paces for longer durations. It’s a challenging but rewarding way to build speed.

Remember, the goal isn’t to run yourself into the ground during speed work. It’s about quality and consistency. Your body needs time to adapt, usually a few weeks for new stimuli. Be patient and trust the process. Trying to force speed too early can lead to injury, which is the last thing you want when training for a marathon.

Here’s a simple way to structure some speed development:

• Strides: Add 4-6 x 100m strides after 2-3 easy runs per week.
• Intervals: Once a week, try sessions like 6 x 800m at a pace faster than your goal marathon pace, with equal recovery time.
• Tempo Runs: Lengthen your tempo runs to build sustained speed endurance. Aim for longer durations at a comfortably hard pace.

By consistently working on speed, you’ll find that your goal 2 45 marathon pace starts to feel more manageable. You can find some great resources for marathon speed workouts that incorporate these types of efforts online.

7. Build A Strong Aerobic Base

Before you even think about hitting that 2 45 marathon pace, you really need to build a solid aerobic base. Think of it like building the foundation for a house; without a strong base, the rest of the structure just won’t hold up.

This means logging consistent, easy mileage. Spending the first few weeks of your training cycle just focusing on increasing your weekly mileage at an easy, conversational pace is a smart move. It helps strengthen your muscles, tendons, and ligaments, making them more resilient for the harder workouts that are coming later.

The goal here is to make your body comfortable running for extended periods. To sustain a 6:18 per mile pace for a marathon, you need that endurance. Don’t rush this phase. Your body needs time to adapt, usually about 3-4 weeks for each new stimulus. Trying to force faster times before your body is ready often leads to injury or burnout, which is the opposite of what we want. Patience is key.

Here’s a simple breakdown of how to approach building that base:

• Increase Mileage Gradually: Aim to add no more than 10% to your weekly mileage each week. This slow and steady approach minimizes injury risk.
• Keep Easy Runs Easy: Most of your weekly mileage should be at a comfortable, conversational pace. This is where you build your aerobic engine without overtaxing your system.
• Incorporate Strides: After a couple of easy runs each week, add a few short bursts of speed, called strides. These are about 50-100 meters long, focusing on good form. They’re a gentle way to introduce your legs to faster turnover and improve your running economy.

Building a strong running base is essential before starting any race training, regardless of the distance. This involves understanding what a running base entails, implementing effective strategies to develop it, and following a suitable training plan to achieve your goals.

Focusing on this foundational phase will make all the subsequent training feel more manageable and ultimately lead to a stronger marathon performance. You can find some helpful training plans to get you started here on rundreamachieve.com.

8. Train At Or Below Goal Pace

When you’re aiming for a specific marathon pace, like 2 45 marathon pace, it’s really important to get comfortable running at that pace, and even a bit slower, during your training. This isn’t about going all out every single run. Instead, it’s about teaching your body what that effort feels like and building efficiency at that speed. A good chunk of your weekly mileage, maybe around 40%, should be spent running at or just under your target marathon pace. This helps build the specific endurance you need.

Think about your long runs. Instead of just cruising at an easy pace every time, try incorporating some miles at your goal marathon pace. You can also do this with tempo runs, making them longer over time. This kind of work is what really prepares you for the sustained effort of race day. It’s not just about logging miles; it’s about logging the right miles.

Starting the race too fast is a common mistake that can really hurt you later on. It’s tempting to go with the initial adrenaline and the crowd, but it’s better to hold back a little. Aim to run the first few miles a bit slower than your goal pace. This conserves energy and allows your body to settle in. You can gradually pick it up as the race progresses. This strategy, often called negative splitting, is used by many elite runners for a reason – it works.

Here’s a breakdown of how to incorporate this into your training:

• Goal Pace Miles: Dedicate specific workouts to running miles at your target marathon pace. This could be part of a longer run or a standalone session.
• Tempo Runs: Extend your tempo runs. If you’re aiming to sustain 2 45 marathon pace, a tempo run might involve running several miles at a pace slightly faster than your goal marathon pace, but still comfortably hard.
• Long Run Variations: Alternate your long runs. One week might be an easy, conversational pace, while the next could include significant segments at your goal marathon pace. This variety keeps your body adapting.

Practicing these paces in training makes race day feel more familiar and manageable. It builds confidence and ensures you’re not asking your body to do something completely new when it counts.

9. Start Conservatively On Race Day

Okay, so you’ve done all the training, you’ve got your nutrition dialed in, and you’re feeling ready. But how you start the actual marathon can make or break your race. Forget about trying to bank time early on; that’s a recipe for disaster. Seriously, that old idea of going out faster than your goal pace to ‘save time’ is just bad advice for a marathon. It’s like spending all your money on the first day of vacation – you’ll have nothing left for the rest of it.

Instead, aim to run the first few miles a little slower than your target marathon pace. Think 10 to 15 seconds per mile slower. This might feel weird with all the excitement and other runners around you, but it’s important. You want to stay relaxed and let your body settle into a rhythm. Trying to weave through crowds or surge past people burns a ton of extra energy you’ll desperately need later.

Here’s a simple breakdown of how to approach those opening miles:

• Find your starting corral: Get in the right one based on your expected finish time. This minimizes the need to pass a lot of people.
• Relax and flow: Once the gun goes off, don’t sprint. Just ease into the pace. Let the crowd carry you a bit until you find clear road.
• Focus on your pace: Keep an eye on your watch, but more importantly, listen to your body. Are you feeling controlled and comfortable? Good.
• Break it down: Think of the first few miles as just another workout. If you did 6 x 1 mile repeats in training, think of these first miles like that. It makes it feel more manageable.

The best marathoners, even world record holders, run the second half of their race faster than the first. This is called negative splitting, and it’s the smartest way to race. Starting conservatively allows you to achieve this, ensuring you have the energy to finish strong.

So, take a deep breath, stay calm, and let your training do the work. You’ll thank yourself when you hit mile 20 and still feel like you have something left in the tank.

10. Leverage Running Groups For Support

Running solo is great for some, but let’s be real, sometimes you just need a crew. Having people to run with, especially those hitting your target 2 45 marathon pace, can be a game-changer. It’s like having built-in pacers who keep you honest and motivated. When you’re feeling the burn in mile 20, seeing others pushing alongside you makes a huge difference. It’s easier to stay focused and push through those tough moments when you’re not alone.

Look for local running clubs or online groups that organize pace-specific runs. Many clubs, like those affiliated with the Road Runners Club of America RRCA, offer structured group runs that cater to various paces. Joining a group can provide that extra push you need, making the miles feel shorter and the effort more manageable. Plus, you can share training tips and race day strategies, learning from others who have been there.

Here’s why running with a group can help:

• Shared Motivation: Seeing others work hard alongside you is incredibly inspiring.
• Pacing Accountability: It’s harder to slack off when you’re running with others at your goal pace.
• Mental Boost: The camaraderie can make tough miles feel easier and more enjoyable.
• Learning Opportunities: You can pick up valuable advice on training, nutrition, and race strategy.

Sometimes, the best way to stay on track is to have a few friendly faces to share the journey with. Don’t underestimate the power of a running buddy or a group that shares your goals. It can turn a grueling workout into a positive experience and help you stay consistent with your training, which is key for hitting that 2 45 marathon pace.

11. Optimize Performance Through Nutrition

Look, holding sub 2 45 marathon pace isn’t just about putting in the miles; it’s also about what you put into your body. Think of your body like a high-performance car – it needs the right fuel to run at its best. When you’re pushing hard, especially at or above your goal marathon pace, your body burns through carbohydrates way faster than at an easy jog. You’ve only got so much stored energy, usually enough for about two hours of running at that intense pace. This means you absolutely have to refuel during the race if you want to keep going strong.

Here’s the tricky part: when your body is under stress, like during a marathon, it gets harder to digest food. Those energy gels or chews might not get absorbed as well if you wait too long. It’s way better to start taking in carbohydrates and fluids early on, when you’re feeling good and your system isn’t already overloaded. Practicing your fueling strategy during your long training runs is the only real way to figure out what works for your stomach and what you actually like.

Here’s a basic guideline for fueling during the race:

• Start fueling early: Don’t wait until you feel depleted. Aim to take in your first fuel source within the first 30-45 minutes.
• Be consistent: Try to take in fuel every 30-45 minutes after that. This could be gels, chews, or sports drinks.
• Aim for 30-60 grams of carbs per hour: This is a general recommendation, but you need to experiment to find your sweet spot. Some runners can handle more, some less.
• Don’t forget hydration: Sip fluids regularly throughout the race, especially if it’s warm. For longer efforts, consider drinks with electrolytes to help with fluid absorption. Staying hydrated is key.

Experimenting during training is non-negotiable. What works for one runner might not work for another. Pay attention to how your body feels and adjust your plan accordingly. Getting your nutrition right can make a huge difference in how you feel and perform in those later miles.

12. Develop Mental Toughness

Running a marathon, especially when you’re aiming for a specific time like holding sub 2 45 marathon pace, is as much a mental game as it is a physical one. Your brain needs to be trained just as much as your legs. When things get tough, and they will, having a mental strategy can make all the difference.

Think about breaking down the race into smaller, more manageable parts. Instead of focusing on the entire 26.2 miles, concentrate on reaching the next mile marker or even just the next kilometer. You can also think in terms of time; focusing on running for just another 3-4 minutes until you hit the halfway point of a mile can make it feel much less daunting. It’s about making the distance feel less overwhelming.

Positive self-talk is another powerful tool. During those hard training runs, when you feel like stopping, tell yourself things like, “I am strong” or “This pace feels good.” If you notice your pace slipping, refocus and repeat a chosen mantra. It’s about actively managing your internal dialogue and not letting negative thoughts take over. If you’ve put in the work, trust your training. You can also find support in running groups; training with others at your pace can provide a mental boost and help you stay focused.

Visualizing success is also key. Spend time picturing yourself running strong, hitting your goal pace, and feeling good. This mental rehearsal can build confidence and prepare you for race day. Imagine yourself executing your race plan perfectly. This kind of mental imagery can be a lifesaver when fatigue starts to creep in during the marathon. For more on mental preparation, check out this post on mental training for runners.

Remember, the last 10k of a marathon is often where the race is truly won or lost, and mental toughness is absolutely critical here. It’s about pushing through discomfort and staying disciplined, even when your body is screaming at you to stop.

13. Hydrate During Long Runs

Are you drinking enough while you do it? It’s easy to forget about fluids when you’re focused on hitting your pace, but seriously, don’t skip this. Your body loses a lot of water through sweat, especially on those longer efforts where you’re really pushing it.

Think of it like this: your body is a machine, and water is the coolant. If it overheats, things start to break down. For marathon pace, you’re burning through fuel pretty fast, and you can only store so much. That means you’ll need to refuel during the race, and that includes fluids. Trying to chug a whole bottle at once isn’t the best idea either. Your stomach can get upset when you’re working hard.

Here’s a simple plan for your long runs:

• Start hydrating before you even head out the door. Don’t wait until you feel thirsty; that’s a sign you’re already behind.
• Sip regularly. Aim for small amounts every 15-20 minutes. Find a rhythm that works for you.
• Consider electrolytes. For runs over an hour, especially in the heat, adding electrolytes can help your body absorb and hold onto that fluid better. Sodium is a big one here.

Practicing your hydration strategy on your long runs is just as important as practicing your nutrition. What works for one runner might not work for another, so use these training runs to figure out your ideal fluid intake and timing. It’s all about finding what keeps you feeling good and performing your best when it counts.

14. Study What The Best Runners Do

It sounds simple, right? Just watch what the really fast people are doing and copy them. But it’s more than just seeing what shoes they wear or what fancy gels they use. The top runners, the ones consistently hitting times like sub 2 45 marathon pace, have specific training habits that make a big difference. They don’t just run hard; they run smart.

Think about how much of their weekly mileage is actually spent at or near their goal marathon pace. For many elite athletes, it’s a significant chunk, often around 40%. This means they’re not just doing one long run and a couple of speed sessions. They’re weaving goal pace work into their training consistently. It’s about making that pace feel normal, even comfortable, over time.

Here’s a breakdown of what you might observe:

• Varied Long Runs: They don’t just run long and slow every weekend. They mix it up, sometimes running segments at goal pace within the long run, or alternating faster long runs with easier ones. This teaches the body to handle different stresses.
• Strategic Tempo Runs: Their tempo runs aren’t just a few miles. They gradually lengthen them, sometimes pushing towards 10 miles or more at a controlled, hard effort. This builds the stamina needed for sustained pace.
• Focus on Form: Even during faster efforts, they maintain good running form. This efficiency saves energy and reduces injury risk. You can work on this with short bursts of faster running, called strides, after easy runs.

A common mistake is running too many miles too slow. While building an aerobic base is important, you also need to spend time practicing the actual pace you want to run. This helps your body adapt specifically to the demands of marathon racing.

Don’t forget the mental side, either. The best runners visualize success and train their minds to push through tough moments. It’s a whole package deal. By observing and adapting these principles, you can significantly improve your own marathon performance. You can find great resources on how to build your running base and incorporate speed work effectively to improve as a runner.

15. Train Smart, Not Just Hard

Look, we all know running a marathon, especially aiming for a specific time like sub 2 45 marathon pace, takes serious effort. But just grinding out miles isn’t the whole story. It’s about being strategic with your training. Think about it: doing more with less, that’s the goal. The best runners aren’t just the ones who put in the most hours; they’re the ones who get the most out of those hours.

So, how do you train smart? It’s about understanding your body’s adaptation process. Your body needs time to actually get fitter from a hard workout. That usually takes a few weeks. Trying to rush things or doing too much too soon often backfires, leading to burnout or injury. Instead, focus on consistency and gradual progression.

Here are a few ways to make your training smarter:

• Listen to your body: Don’t ignore aches and pains. Sometimes a rest day or an easier run is the smartest move you can make.
• Prioritize recovery: This is where the actual fitness gains happen. Make sure you’re getting enough sleep, eating well, and incorporating rest days or active recovery.
• Focus on quality over quantity: A few well-executed workouts at the right intensity can be more beneficial than a ton of junk miles.

The key isn’t just pushing harder; it’s about pushing at the right times and in the right ways. Understanding when to push and when to pull back is what separates good training from great training. It’s about building a plan that allows your body to adapt and get stronger without breaking down.

Remember, patience is a virtue in marathon training. You won’t see results overnight, but stick with a smart plan, and you’ll build the endurance and speed needed to hit that sub 2 45 marathon pace goal.

Conclusion

So, hitting that 2 45 marathon pace isn’t just about raw speed; it’s really about being smart with your training and how you approach race day. We’ve covered how building up those longer tempo runs helps your body handle the effort, and how important it is to train your mind just as much as your legs.

Remember to start the race a little slower than your goal pace – it might feel odd, but it truly helps save energy for later. Mixing up your long runs and practicing fueling during those long efforts is also key. It all boils down to consistent, smart training and having a solid plan for the big day. Keep at it, and you’ll likely be surprised by what you can accomplish. I hope this post on how to sustain 2 45 marathon pace successfully has been helpful.

Frequently Asked Questions

What does it take to hold 2 45 marathon pace?

To sustain sub 2 45 marathon pace, you need to maintain a pace of about 6 minutes and 29 seconds per mile, or roughly 4 minutes and 1 second per kilometer, for the entire 26.2 miles. It’s a tough goal, but with the right training, it’s definitely possible.

Why is it smart to start a marathon slower than my goal 2 45 marathon pace?

Starting a bit slower than your target 2 45 marathon pace for the first few miles is like saving your energy for the end. It helps your body use its fuel better, so you don’t get too tired or ‘hit the wall’ later in the race. It’s all about having enough power for that final push.

How important is mental preparation for marathon running?

Mental training is just as crucial as physical training. Imagining yourself succeeding, thinking positively, and using mental strategies to get through tough parts can make a huge difference. Elite runners often use their minds to help them perform at their best and you will need to in order to hit 2 45 marathon pace for 26.2 miles.

Should I change the speed of my long runs?

Yes, it’s a good idea to vary the pace of your long runs. Instead of always running them at an easy, slow pace, try alternating between a faster-paced long run one week and a relaxed, easy long run the next. This helps build both endurance and speed without overdoing it.

What kind of speed workouts help with marathon pace?

Workouts like ‘cutdown tempo runs’ are great for practicing your goal pace. You start a bit slower than your target marathon speed and gradually speed up. This teaches your body to run efficiently even when it’s getting tired. Also, VO2 max workouts, which are short, intense bursts of running, improve your body’s ability to use oxygen, making faster paces feel easier for longer.

How does nutrition affect my marathon performance?

Proper nutrition is key. Making sure you’re fueling your body correctly, especially during long runs and on race day, helps maintain energy levels. It’s important to practice what you’ll eat and drink during the race beforehand to see what works best for you.