How to run with „special pacemakers”?

This year, in addition to the „standard” pacemakers, runners to the finish line of the royal distance will follow a few special pacemakers.

3:30 Negative Split

The average rate is 5:00/km. The difference between the first and the second half should not be greater than about 100 seconds. Pacemakers will start the pace around 5:05/km, after passing 1/3 of the distance smoothly to the pace of 5: 00/km, after covering 2/3 of the distance the rate will be 4:55/km, thanks to the first half will be slightly slower than average recommended speed and saved forces will be used for the second part of the distance.

3:45 Positive Split

The average rate is 5:20/km. The difference between the first and the second half should not be greater than about 100 seconds. Pacemakers will start at a rate of about 5:15/km, after passing 1/3 of the distance, go smoothly to the pace of 5:20/km, after overcoming 2/3 of the distance the rate will be 5:25/km. The first half will be slightly faster than the average recommended pace, while in the further part of the distance pacemakers will slow down slightly, which should be beneficial for people who have less strength along with subsequent kilometers ran. Mentally, participants should feel comfortable that despite slowing down, they are still keeping up the pace that will allow the 3:45 time in the marathon.

4:00 Galloway’s Method

The method implemented by means of a marathon in various forms will be implemented in the following way. The average for 4:00 in the marathon is 5:40 / km. The first half of the distance will be covered by the technique of 1900m running at a rate of about 5:25-5:30, then 100m walk. In the second half, due to fatigue, there will be a more frequent march, ie 950m running at the rate of 5:25-5:30 and 50m walking. This will allow you to reach an average rate of 5:40/km interlaced with a march.

pacemakers