Boston-qualifier territory. Pace it right.
Plan your sub-3 marathon (or sub-2:59) with first/second-half splits across 4 strategies. The cleanest sub-3 attempts come with -1% to -2% negative splits.
For a 4:00:00 marathon with a -2% negative, run the first half in 2:01:13 and the second in 1:58:47.
Cumulative time at each 5K mark. Print this and stick it on your wrist on race day.
| Distance | Target pace | Cumulative |
|---|---|---|
| 5K | 5:45/km | 28:44 |
| 10K | 5:45/km | 57:27 |
| 15K | 5:45/km | 1:26:11 |
| 20K | 5:45/km | 1:54:54 |
| 25K | 5:38/km | 2:23:11 |
| 30K | 5:38/km | 2:51:20 |
| 35K | 5:38/km | 3:19:29 |
| 40K | 5:38/km | 3:47:38 |
| Marathon | 5:38/km | 4:00:00 |
A 3:00 marathon is 4:16/km. The table below shows first/second half splits for each negative-split strategy. Use the planner above to vary the target time within sub-3 territory.
| Estratexia | Primeira metade | Segunda metade | Ritmo 1ª | Ritmo 2ª | Notas |
|---|---|---|---|---|---|
| Even split | 1:30:00 | 1:30:00 | 4:16/km | 4:16/km | Disciplined and predictable. Hardest mentally. |
| -1% negative | 1:30:46 | 1:29:14 | 4:18/km | 4:14/km | Conservative. Most realistic for first sub-3. |
| -2% negative | 1:31:31 | 1:28:29 | 4:20/km | 4:11/km | Classic well-paced sub-3. Requires good fitness. |
| -3% negative | 1:32:17 | 1:27:43 | 4:22/km | 4:09/km | Aggressive. Only for very fit, well-tapered athletes. |