As someone with their first marathon in 7 weeks (aiming for a sub-3:30) this was the perfect video for me. Helped get the mindset right and will shape my raceday strategy around it. Good luck for Berlin Nick - crack that sub-2:20 man!
It's so true that switching off the brain in the first half gives you the best overall performance! It comes fifth practice only! Thank you for your experience, Nik!
Great advice. Negative splitting is the dream but also the hardest to do. I’ve got my 2nd marathon coming up this weekend and I’m aiming to negative split or even split if possible. Amazing work on the 2.19 Nick!
I tend to start my races off slower and just gradually get faster every kilometre, that’s what I find works best for me. For example my 5K pacing strategy from the other week was: 4:13 4:02 3:57 3:52 3:40
I try to get at least equal splits. It actually worked on my 7th marathon. I'll try to go for it in Berlin again. It's so enjoyable if you still have something in the tank for the last kms.
Negative splits work as long as I keep it conservative in the first half. It feels easier to squeeze the pace once the body is nice and warm. Better than than hitting the wall, I don't do enough weekly mileage to be confident in a pace to get the perfect equal split. Better watch and see how it goes.
Really useful as ever, thanks Nick! I’ve been using you matches analogy a lot and it really helps. Negative splits are so, so awesome when you can pull them off - just as fading is absolutely dreadful…😅 Best of luck for Berlin! 💪 Would be great to see you at Cape Town Marathon on 20 October if it’s on your radar 🙂
Great advice - I have a marathon in 3 weeks (Sydney), based on my running at the moment I reckon I can achieve 3:25, maybe a touch faster. I've been pondering whether I start with the 3:20 pace group and then ease off if I need to, or start with the 3:30 group and pull ahead in the second half.
I used to knock my gels down like shots in races, I learned in Paris Marathon that's it's better (for me) to sip the gels across 1-2 miles. Worked so much better for me. 👍
Absolutely love your content Nick! Really useful stuff. I’ve got my first marathon in Feb, what advice would you give about how much water to take on? 750ml an hour has seemed like way too much when I’ve tried practicing on longer runs!
Glad you found it helpful. That’s why I do it 🙌🏻 it all depends on race day heat too. But that sounds like too much to me. Practice small and regular sips throughout training and aim for that on race day too.
The best is equal splits and then a little negative at the very end, but we tend to overestimate our fitness on the day... The best times i had were done like a time trial. Focused, relaxed and no crazy adrenaline like on races with 5k+ people
I can run 5 k races at 5 mins and 20 s per km. Only been running since Jan. But on my half marathon training sessions I've so far stuck to about 7 min per km equal splits with some fade to stay in aerobic zone and get my legs used to distance running. First half marathon event on Sunday. Complete novice. I manage to do this run on 40 grams of oats and some milk and a banana. Probably not enough fuel? I've tried one gel on a run but made no difference as it's not a lot. I take a litre of water with electrolytes on my back. I think the fluids are more important. I'll take more gels to my race day but all my aim is to finish. 🎉
Sounds like you’re enjoying it 🎉 that’s what it’s all about. But yes when it comes to marathons, fuelled correctly is crucial. Keep practicing with fuel on your longer runs to find what works best for you. Once you’ve found it, stick with it 👊🏻
Great advice. How about pacing using heart rate? Like in a marathon should i start at my lower zone 3 then maintain z3 for certain period then z4 and z5 near the end of the race. Thanks
That’s exactly the zones progression you want to be in 👌🏻 yes I come up with a pacing strategy pre race, based on goal time, conditions, route, and how training has gone. I like to leave a little bit of flexibility, so I can adjust to what the other groups are doing around me 🙌🏻
Vaporfly 2! I’ve never tried them but all the really quick runners at my local Parkrun seem to use them. Apparently they’re more aggressive than the 3.
That depends on what the goal time is for your specific race. For example I want to go sub 2:20 at Berlin marathon, so my goal race pace is 3:18 per km
Love your content. Do you still think it's worth consuming 1/3rd liquids if we're not sub-elite so don't have drinks stations with our own drinks around the course? Do you think it's worth carrying a couple of soft flasks with liquids on us, or just stick to gels/solids?
Yes for sure 🙌🏻 try make use of the water and drink mix on route rather than carrying that. But a gel belt (or pockets) for gels and a couple of solids should be good. Remember you must practice your race day fuelling regularly throughout training 👊🏻
As someone with their first marathon in 7 weeks (aiming for a sub-3:30) this was the perfect video for me.
Helped get the mindset right and will shape my raceday strategy around it.
Good luck for Berlin Nick - crack that sub-2:20 man!
Great to wear. Train hard and run smart 👊🏻 give yourself the best chance
It's so true that switching off the brain in the first half gives you the best overall performance! It comes fifth practice only!
Thank you for your experience, Nik!
My best experienced longer raceing is stay aerobic all the way ! Only at shorter races you can go anaerobic shorter periods !
Great advice. Negative splitting is the dream but also the hardest to do. I’ve got my 2nd marathon coming up this weekend and I’m aiming to negative split or even split if possible. Amazing work on the 2.19 Nick!
I tend to start my races off slower and just gradually get faster every kilometre, that’s what I find works best for me.
For example my 5K pacing strategy from the other week was:
4:13
4:02
3:57
3:52
3:40
Wow that is some progression 📈 you might be leaving a little but out there. Try aiming for slightly faster and still progress.
@@justalilbester I’ll try on my next 5K race. Cheers for the advice.
I try to get at least equal splits. It actually worked on my 7th marathon. I'll try to go for it in Berlin again. It's so enjoyable if you still have something in the tank for the last kms.
Great advice..... thanks for a great video, good luck with your training..👍👍
Thank you Nick. Good luck in Berlin get that sub 2;20 💪💎
Negative splits work as long as I keep it conservative in the first half. It feels easier to squeeze the pace once the body is nice and warm.
Better than than hitting the wall, I don't do enough weekly mileage to be confident in a pace to get the perfect equal split. Better watch and see how it goes.
Really useful as ever, thanks Nick! I’ve been using you matches analogy a lot and it really helps. Negative splits are so, so awesome when you can pull them off - just as fading is absolutely dreadful…😅
Best of luck for Berlin! 💪 Would be great to see you at Cape Town Marathon on 20 October if it’s on your radar 🙂
Glad to hear you find it helpful 🙌🏻 I’m not going CT this year, but I will again soon 😍🎉 enjoy
Great advice - I have a marathon in 3 weeks (Sydney), based on my running at the moment I reckon I can achieve 3:25, maybe a touch faster. I've been pondering whether I start with the 3:20 pace group and then ease off if I need to, or start with the 3:30 group and pull ahead in the second half.
I used to knock my gels down like shots in races, I learned in Paris Marathon that's it's better (for me) to sip the gels across 1-2 miles. Worked so much better for me. 👍
Absolutely love your content Nick! Really useful stuff. I’ve got my first marathon in Feb, what advice would you give about how much water to take on? 750ml an hour has seemed like way too much when I’ve tried practicing on longer runs!
Glad you found it helpful. That’s why I do it 🙌🏻 it all depends on race day heat too. But that sounds like too much to me. Practice small and regular sips throughout training and aim for that on race day too.
The best is equal splits and then a little negative at the very end, but we tend to overestimate our fitness on the day...
The best times i had were done like a time trial. Focused, relaxed and no crazy adrenaline like on races with 5k+ people
I can run 5 k races at 5 mins and 20 s per km. Only been running since Jan. But on my half marathon training sessions I've so far stuck to about 7 min per km equal splits with some fade to stay in aerobic zone and get my legs used to distance running. First half marathon event on Sunday. Complete novice. I manage to do this run on 40 grams of oats and some milk and a banana. Probably not enough fuel? I've tried one gel on a run but made no difference as it's not a lot. I take a litre of water with electrolytes on my back. I think the fluids are more important. I'll take more gels to my race day but all my aim is to finish. 🎉
Sounds like you’re enjoying it 🎉 that’s what it’s all about. But yes when it comes to marathons, fuelled correctly is crucial. Keep practicing with fuel on your longer runs to find what works best for you. Once you’ve found it, stick with it 👊🏻
What is that you shouldn't go beyond threshold? Or just dont go beyond it into Zone 5 till the last 35-40 minutes of a race?
Great advice. How about pacing using heart rate? Like in a marathon should i start at my lower zone 3 then maintain z3 for certain period then z4 and z5 near the end of the race. Thanks
That’s exactly the zones progression you want to be in 👌🏻 yes I come up with a pacing strategy pre race, based on goal time, conditions, route, and how training has gone. I like to leave a little bit of flexibility, so I can adjust to what the other groups are doing around me 🙌🏻
Great advices, thanks Nick. out of topic a little, would Boston 12 be good for a marathon distance?
Thanks mate. Yes they would 👌🏻honestly it’s the best ‘all purpose’ shoe I’ve ever come across
Great video as always big dog. What is your race day 5k shoe ? I have only ever tried the vapor fly 3. Is there faster out there for the 5k ? Thanks 🙏
I race in the adidas pro 3 🔥🔥 it’s amazing. You’ve got to give it a try
Vaporfly 2! I’ve never tried them but all the really quick runners at my local Parkrun seem to use them. Apparently they’re more aggressive than the 3.
In race pace we should run with our full potential??? Sorry but I don't understand what race pace is , please reply🙏
That depends on what the goal time is for your specific race. For example I want to go sub 2:20 at Berlin marathon, so my goal race pace is 3:18 per km
Fantastic hope you get your sub 2.20, I'm after my sub 3.20..😂😂
Let’s go get it!! 🙌🏻 💥
@@justalilbester Yeah let's get it in Berlin :)
I always though you were German, but since moving to South Africa I realize your scent is Afrikaans not German 🤣
I thoguht he is German too
Oh dear @@lowzyyy
Im german and this scent isn’t German at all haha
Haha definitely South African. But occasionally some people do think my accent is German or Australian
You thought he was German lol 😆
Love your content. Do you still think it's worth consuming 1/3rd liquids if we're not sub-elite so don't have drinks stations with our own drinks around the course? Do you think it's worth carrying a couple of soft flasks with liquids on us, or just stick to gels/solids?
Yes for sure 🙌🏻 try make use of the water and drink mix on route rather than carrying that. But a gel belt (or pockets) for gels and a couple of solids should be good. Remember you must practice your race day fuelling regularly throughout training 👊🏻
@@justalilbester Great, thanks!
Do you ship your merch to NZ?
On a bespoke basis yes. Pop me an email with what you’d like to order and I’ll get you a total invoice with shipping included 👌🏻
Hey Nick, just wondering hiw many siblings do you have ? And are you the older or younger one ?
I’ve got 2 brothers. I’m the middle one (they’re based in SA). But they don’t run 🏌️♀️
I started 99% and finish 1%😂
If there’s 1% left right at the end.. Then you’ve timed it well 👏🏻