Contents
Marathon Pacing & Nutrition Plan
A comprehensive race-day template for marathon pacing, fueling, and hydration. Fill in your splits, gel schedule, and aid station strategy.
Marathon Pacing & Nutrition Plan
Race: __ Date: __
Goal Time: __ Goal Pace: __/mile
Weather Forecast: High *°F Low *°F Humidity __% Wind **___**
Pre-Race Timeline
Night Before:
- Dinner time: **__** Meal: **__**
- Bedtime: **__**
- Alarm set for: **__**
Race Morning:
- Wake up: **__** (3-4 hours before start)
- Breakfast: **__** Food: **__**
- Leave for race: **__**
- Arrive at start: **__** (60-90 min before)
- Final bathroom: **__**
- Corral entry: **__**
- Race start: **__**
Mile-by-Mile Pacing Chart
| Mile | Target Split | Cumulative Time | Actual | Notes |
|---|---|---|---|---|
| 1 | Start easy! | |||
| 2 | ||||
| 3 | ||||
| 4 | ||||
| 5 | First gel? | |||
| 6 | ||||
| 7 | ||||
| 8 | ||||
| 9 | ||||
| 10 | Check-in point | |||
| 11 | ||||
| 12 | ||||
| 13.1 | HALFWAY | |||
| 14 | ||||
| 15 | ||||
| 16 | ||||
| 17 | ||||
| 18 | Mental battle starts | |||
| 19 | ||||
| 20 | Only 10K left! | |||
| 21 | ||||
| 22 | ||||
| 23 | ||||
| 24 | Almost there | |||
| 25 | ||||
| 26 | ||||
| 26.2 | FINISH! |
Key Checkpoint Times
| Checkpoint | Target Time | Pace Check |
|---|---|---|
| 5K (3.1 mi) | Should feel easy | |
| 10K (6.2 mi) | Still controlled | |
| Half (13.1 mi) | On pace? Adjust if needed | |
| 30K (18.6 mi) | The real race begins | |
| 20 miles | Stay strong | |
| 40K (24.8 mi) | Empty the tank | |
| Finish |
Nutrition & Hydration Plan
Pre-Race Fueling
- Night before dinner: __
- Morning breakfast: ___
- Pre-race gel/snack: __ Time: **__** (45-60 min before)
- Pre-race water: **__** oz
During Race Fueling
| Mile | Fuel | Notes |
|---|---|---|
| 5 | ||
| 10 | ||
| 15 | ||
| 20 | ||
| 23 | Last fuel (if needed) |
Gel/Fuel brand: __ Total gels planned: **__** Calories per hour target: **__** (typically 200-300)
Hydration Strategy
| Aid Station (approx mile) | Plan |
|---|---|
| ~2 | Water only, small sip |
| ~4 | |
| ~6 | |
| ~8 | |
| ~10 | |
| ~12 | Water + electrolyte |
| ~14 | |
| ~16 | |
| ~18 | |
| ~20 | |
| ~22 | |
| ~24 | Water only |
Fluid per hour target: **__** oz Carrying own fluids? ☐ Yes ☐ No Electrolyte tabs? ☐ Yes, at miles: **__**
Race Strategy Notes
Miles 1-10: Conservative Start
- Hold back! First 5K should feel TOO easy
- Let others pass you early—you'll see them again later
- Check pace at each mile, slow down if fast
- Smile, enjoy the crowds, save mental energy
Miles 10-18: Find Rhythm
- Settle into goal pace
- Stay relaxed: shoulders down, hands loose
- Take nutrition on schedule
- Count miles down, not up
Miles 18-22: The Challenge
- This is where marathons are won or lost
- Break it into small chunks (2 miles at a time)
- Focus on form when tired
- Use mantras: __
Miles 22-Finish: The Victory Lap
- You've done the work—now execute
- Pick off other runners for motivation
- Increase effort gradually
- Save sprint for final 0.2
Mantras & Mental Cues
Write 3-5 mantras to use when it gets hard:
Emergency Adjustments
If It's Hotter Than Expected:
- Slow pace by **__** seconds/mile per 10°F above 60°F
- Take water at EVERY aid station
- Pour water on head/neck
- Adjust goal time or run by effort
If You're Ahead of Pace at Halfway:
- DO NOT speed up more
- Bank the time as insurance
- Stay relaxed, don't celebrate yet
If You're Behind Pace at Halfway:
- Don't panic and speed up dramatically
- Assess: weather? Crowded start? Hills?
- Adjust goal, or plan small increases
If Stomach Issues:
- Slow down slightly
- Skip next gel, take water only
- Walk an aid station if needed
- It often passes—stay calm
Post-Race Plan
Meeting spot for family/friends: __
Post-race nutrition (within 30 min):
- Fluids: __
- Food: ___
Recovery priorities:
- Keep moving (don't sit immediately)
- Dry clothes
- Food and fluids
- Celebrate!
Notes
Template from trainingplan.dev