Your body can go further than your mind believes. Train both and you will go the distance and finish strong. This last month I had an athlete ask me what her pacing strategy should be for her upcoming marathon? Her goal was to run it in less than 4 hours and that would be a personal record for her (PR). 

The marathon is as much a mental challenge as it is a physical one. I have run a lot of them and coached hundreds of runners to finish races strong and set personal records or hit their race goals for the specific event. 

Success in a marathon and any long distance endurance event is about smart pacing but also a strategic fueling strategy paired with mental toughness. Grit.  If you want to run your best race and set a new personal record, it all starts with how you manage your effort from the first mile to the last. 

It is not just how fit you are, it is about how well you execute your strategy, listen to your body and stay mentally tough when things get hard. During the marathon it will get hard! 

Here is how I coached this athlete to run a sub 4 hour marathon and beat her previous marathon personal record by close to ten minutes. To approach race day with a strong mindset, a smart pacing strategy, and fueling her body to the finish feeling proud and accomplished. 

Pacing Strategy: Run Smart from the Start

The first 10 miles of a marathon should be run with patience and discipline. Your body may feel fresh, but you need to remind yourself: You still have 16.2 miles to go.

Here’s how to approach the race:

• Miles 1-5: Start slower than your goal marathon pace. If your goal pace is 9:09 per mile (Sub 4 hours), aim to run the first few miles at 9:19-9:24 per mile. This allows your body to settle into rhythm without burning too much energy too soon.
  

• Miles 6-10: Gradually ease into your goal pace. Take advantage of any favorable course sections while staying smooth and controlled.
  

• Miles 11-20: This is where you trust your training and maintain your pace. Focus on controlled effort and efficient fueling.
  

• Miles 20-26.2: This is where heart and mental strength take over. Push through discomfort, embrace the challenge, and finish strong.

Mental Strategies: Running with Your Heart

The last 6 miles of a marathon are when mental toughness makes the biggest difference. This is where positive self-talk, mantras, and mental reframing become your best tools for success.

Mantras to Keep You Going:

• "I run 6 miles every week. I’ve got this."

• "Only a 5K left—this is a short run for me."

• "One mile at a time, one strong step at a time."

When you hear or see the finish line, let adrenaline carry you. Stay positive, stay relaxed, and don’t let negative thoughts creep in. If your mind tells you, "My right calf hurts," shift your focus:

• "My glutes feel strong."

• "My arms are relaxed and powerful."

• "My left calf feels great."

Form, Fueling, and Focus

1. Check Your Running Form: If you feel your pace dropping, focus on posture, arm swing, and efficient strides. Small adjustments can make a big difference. I like to cue runners to think about running tall and pretty. As we tire we tend to slouch and get heavy, thinking tall and pretty helps you get back to a good running posture.  Also try tapping your index finger and thumb to make sure you are staying relaxed and focused.
   
   

2. Fuel Smart: Stick to your race-day nutrition strategy to keep your energy steady and avoid hitting the wall. I coach most athletes to aim for 150-250 calories per hour, paired with 16-24 oz of fluid and 300-420 mg of sodium (up to 600 mg in hot/humid conditions). This should include 30-60g of carbohydrates per hour, though some endurance athletes can push up to 90g per hour in ultra events. Dehydration and glycogen depletion are two of the biggest culprits behind the dreaded bonk, so staying on top of your fueling plan is key to a strong and steady performance.
   
   

3. Look Up and Take It In: When we look down, we tend to internalize pain and self-doubt. Use peripheral vision. Look up, take in the crowd, the scenery, the energy. Studies show this reduces stress and helps maintain a stronger mindset and faster pace.

Commit to the Finish Line

One of the best pieces of advice I’ve ever received is to commit to finishing, no matter what. That means deciding before the race even starts that you will cross that line. This commitment keeps you moving forward when fatigue sets in.

The marathon is a test of resilience. Whether you’re having the race of your life or facing unexpected struggles, remember: you are lucky to be here. On race day, don’t take a single mile for granted. Run with gratitude, run with strength, and most importantly. run with heart.