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Marathon Calculator of MARCO
   Strategy   
The MARCO strategy was created for your marathon according to your performance inputs.

Your target marathon finish time is:   3:28:52 h  sign in...
Your average marathon pace is:   4:57 min/km
Your "Negative Split" of each section:   +2.9% / +1.3% / +0.0% / -1.6%
Your average heart rate during the race is:   173 bpm (beats per minute)

In order to achieve this target finish time, you must complete an extensive marathon training. You should recover sufficiently before the marathon (up to 2 weeks) and pace your marathon according to MARCO as shown below.

Do you want to run your marathon together with other people?
If yes, then mark your marathon here with "sports buddies" and meet new runners with a similar target time at your race.

 km   min/km   Time   bpm   Comment 
 1 km   5:06   0:05:06   156 
Remain calm after the starting gun and consciously keep your heart rate low (maximum of 156). It will rise later. Start running with an average of only 5:06 min/km. Therefore, prior to the race, you should practice getting a feel for the correct running speed. In open marathon races, each kilometer of the race is clearly marked so that you can adjust your speed at any time.
 2 km   5:06   0:10:12   156 
Excitement before and during the start can cause your heart rate to be higher than indicated here. This is very well unavoidable. Nevertheless, a slow start and budgeting your energy are important factors in achieving your target finish time or personal marathon record. For this reason, do not allow cheering spectators to push you to an increased running speed.
 3 km   5:06   0:15:18   158 
At a lower intensity, you initiate your marathon primarily with fat consumption. With this, you save valuable carbohydrates, which you will desperately need later.
 4 km   5:01   0:20:19   164 
Now, increase your speed to 5:01 min/km. Here, your heart rate should be around 164. Check your actual time at each kilometer mark and alter your speed as needed. We recommend using a watch, with which you can take intermediate times (LAP-function).
 5 km   5:01   0:25:20   164 
Drink a few swallows of water or isotonic beverage every 5 km (you may also want to eat a half of a banana).
 6 km   5:01   0:30:21   164   
 7 km   5:01   0:35:22   165 
Your pulse should now be about 165 beats per minute.
 8 km   5:01   0:40:23   165   
 9 km   5:01   0:45:24   165   
 10 km   5:01   0:50:25   165 
You know that you can run 10 km faster than 0:50:25. But, the main thing here is not completing a short distance race, but rather "finishing" a marathon in the target time of 3:28:52.
 11 km   5:01   0:55:26   166   
 12 km   5:01   1:00:27   166   
 13 km   5:01   1:05:28   166   
 14 km   5:01   1:10:29   167   
 15 km   4:57   1:15:26   172 
You can now speed-up to your average marathon running pace of 4:57 min/km. Your body still has a lot of carbohydrates. Now, running is really fun.
 16 km   4:57   1:20:23   172   
 17 km   4:57   1:25:20   172   
 18 km   4:57   1:30:17   172 
Over the course of the marathon, your heart rate will constantly rise. First of all, because you increase your speed according to MARCO and, secondly, because your body digests more and more fat, which requires an increased amount of oxygen.
 19 km   4:57   1:35:14   173   
 20 km   4:57   1:40:11   173 
Your pulse is now approx. 173 beats per minute. This is about the average heart rate for your marathon.
 21 km   4:57   1:45:08   173 
You have now reached the halfway point of the marathon at 21.1 km. Note the intermediate time of 1:45:37 for the half distance before the race, because it should be greater than half of your target marathon finish time!
 22 km   4:57   1:50:05   174   
 23 km   4:57   1:55:02   174 
If you run downhill for a time, "just allow yourself to run a little faster". But always run slowly when going uphill. Pay attention to your heart rate here, because it should also not rise when going uphill (maximum of 174).
 24 km   4:57   1:59:59   174   
 25 km   4:57   2:04:56   175 
Don't forget to regularly consume liquids every 5 km.
 26 km   4:57   2:09:53   175 
An old bit of marathon wisdom says: "You warm up in the first 32 km and the marathon begins at kilometer mark 32."
 27 km   4:57   2:14:50   175   
 28 km   4:57   2:19:47   175   
 29 km   4:52   2:24:39   180 
In the last third of the marathon course, force your speed to 4:52 min/km.
 30 km   4:52   2:29:31   181 
Drink a little.
 31 km   4:52   2:34:23   181   
 32 km   4:52   2:39:15   181 
You "only" have 10 km left to run. This distance is familiar to you and you keep a cool head.
 33 km   4:52   2:44:07   182 
You now notice that you are constantly "swallowing" other runners and are no longer being passed.
 34 km   4:52   2:48:59   182   
 35 km   4:52   2:53:51   182 
More and more "runners" are starting to walk on the left and right of you. Some of them are doing stretching exercises on sidewalks, against walls of houses, trees, etc. But you maintain your speed.
 36 km   4:52   2:58:43   182 
Your pulse is 182 beats per minute.
 37 km   4:52   3:03:35   183   
 38 km   4:52   3:08:27   183   
 39 km   4:52   3:13:19   183 
If you have budgeted your energy reserves according to MARCO up until now, you can continue your calculated speed of 4:52 min/km.
 40 km   4:52   3:18:11   184 
The marathon is not yet over after 40 km. The last 2.195 km are often underestimated. On average, you will need a full 11 minutes for this remaining distance.
 41 km   4:52   3:23:03   184 
If your carbohydrate reserve is now nearly empty, you will be forced to throttle back your speed somewhat. Your fat reserves then become the main fuel for the muscles in the last kilometers.
 42.195 km   5:49   3:28:52   184 
Congratulations! You've done it and kept running until the end. Even if you had to sacrifice a couple of seconds at the end, you have achieved your target finish time of 3:28:52.

The marathon distance of 42.195 km was divided into three equally long distances of 14 km, whereas the first third is divided once again into a smaller (3 km) and a larger part of 11 km. Each of the four sections is completed with a constant running tempo. You should approach the first 3 km very slowly in order to first get your circulation going with a low rate of carbohydrate consumption. You need approx. 15 minutes for this. This is normal.

Paces recommendations related to your marathon target time of 3:28:52 hours:

Your race paces (fastest possible)
Marathon race pace4:57min/km  Target: 3:28:52 h
Half-marathon race pace4:41min/km  Target: 1:38:48 h
10 km race pace4:25min/km  Target: 0:44:07 h
5 km race pace4:10min/km  Target: 0:20:52 h
3 km race pace4:00min/km  Target: 0:12:01 h
Your training paces
10 km tempo run4:48min/km
15 km tempo run4:57min/km
Intensive Endurance5:08-5:11min/km
Extensive Endurance5:39-5:53min/km
Active Recovery5:53-6:08min/km
Your paces for the short intervals
200 m interval0:43min3:35min/km
300 m interval1:07min3:43min/km
400 m interval1:31min3:48min/km
600 m interval2:21min3:55min/km
800 m interval3:21min4:11min/km
1000 m runs4:16-4:22min/km
2000 m runs4:31-4:37min/km
3000 m runs4:40-4:46min/km

feelRace wishes you lots of success.

  
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