Solid amateur target. Lock the pace.
Plan your sub-3:30 marathon (or sub-3:29) with first/second-half splits across 4 strategies. Sub-3:30 is the "trained amateur" gateway.
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 3:30 marathon is 4:58/km. Reference splits across the 4 negative-split strategies.
| Strategi | Første halvdel | Andre halvdel | Pace 1. | Pace 2. | Notater |
|---|---|---|---|---|---|
| Even split | 1:45:00 | 1:45:00 | 4:58/km | 4:58/km | Predictable. Aim for both halves identical. |
| -1% negative | 1:45:53 | 1:44:07 | 5:01/km | 4:56/km | Conservative. Buffer for late-race fade. |
| -2% negative | 1:46:46 | 1:43:14 | 5:03/km | 4:53/km | Classic well-paced sub-3:30. |
| -3% negative | 1:47:39 | 1:42:21 | 5:06/km | 4:51/km | Aggressive. Requires excellent training. |