VLM sub 4 hours - how quick should I start?

7 messages
15/04/2012 at 18:18


 I am particpating in my first VLM next week. I am hoping to finish in under 4 hours. I have trained well and been lucky to escape injury. I have completed up to 21.2 miles. I am not sure what pace to start the marathon. I have done a half in 1:42 so am able to keep under 8 min miles for half. I am not sure whether to start quicker around 8:15's for the first half and then this will leave me more time in the second half to get under 4. Or do I start even slower and try and keep a steady pace. Please help?!


15/04/2012 at 19:15
Tony I'm planning on 9 min miles all the way. Might even start slower than that.

But I can't really answer your question other than to say - get to 20 in one piece then pick up if you can.

Don't wear yourself out with a quick half, it's not LIKE that, the marathon will have you!

15/04/2012 at 19:23

Yep - what reiki said. Doing 8:15 you might feel great at halfway. I suspect you won't be feeling great by mile 22.

With a 1:42 you should "easily" do sub 4 but its a common marathon mistake to go out too fast - why not do 9 minute miles to halfway then try for a negative split?

Or try for 8:45 start to finish?

15/04/2012 at 19:24
I'm going to try for 1:59 to halfway then hang on for grim death!
15/04/2012 at 19:30
You'll see me then!!!

At least I HOPE you will JB.
15/04/2012 at 19:30

Ice Man I just looked at my first London time - 3:57...it was 2:01:23 at halfway. I started nice and slow, andhere are the splits.  Do your work in the second half, not the first. 

KM10: 0:59:09 
KM20: 1:55:27
HALF: 2:01:23
KM30: 2:52:09
KM40: 3:45:20  
FINISH: 3:57:05

Edited: 15/04/2012 at 19:32
15/04/2012 at 19:38

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