Training Plans & Runs | Goodwood Marathon

My advice would be to set off at 6:00 per km, which for you, will feel easy, but that’s the skill to marathon running. Holding back so you have enough left at the end. Is Sub 4 achievable? Possibly but also involves the risk of running out of energy at 20 miles and then really struggling. Hence why I think the slower start is better. Fuelling is something I do worry about with you so please please do take on some fuel. When I did it last year lots of people left water and food on the chicane just before the finish line, so perhaps something to consider. Best of luck Allan, you’ve trained well and I think you’re in good shape to run a great race. You got this my friend.

Coach Simon

FEEDBACK

7 ENJOYMENT

RPE

6:02

PACE

Started off fine after my early fall the first 30 k went along fine the the wells come off ,I lost 14 minutes on the last 12 k I think I could improve , I know the weather can’t be depended on but it was strong so the first 30 took a lot out of . So next 4.10 is doable Good news no niggles or injuries , just a tired . My left led ( the which was broken )came through the race and I really didn’t notice it

Allan Payne

Fantastic time Allan. In terms of the wheels coming off. The question we need to ask, is how many carbohydrates did you consume in the first 30k? Our body runs out of carbs around that point and then we have to switch to fat for our fuel source. The problem with this switch is that using fat as the fuel requires more oxygen, hence why we slow down. So in those first 30k we need to take on 90-180g of carbs to ensure we have enough to keep the pace up for the last 10k. Obviously if you did take on that much fuel it could just have been fatigue. It’s all a learning curve though and another brilliant time. Super pleased with this.