Pacing Your First Marathon

Running your first marathon is a really big deal! You’re likely to experience a strange mix of nerves, excitement, and trying not to think too hard about the distance ahead. Hopefully you’ve put in the miles and managed to survive long training runs in all sorts of weather. Now comes the part that decides whether race day feels controlled and steady or turns into a slow slide into survival mode, and how you pace yourself is key.

Most first time marathon runners worry about hitting the wall. Some fear starting too slow or getting swept up in the buzz of the day and forgetting their target pace entirely. The truth is that pacing your first marathon is much simpler than it feels. You’re not trying to set records, but are trying to run smart, settle early, and keep enough in the tank so the final miles feel tough but manageable, rather than desperate.

Here’s how to break it down.

Start Slower Than You Think

Every first time marathon runner thinks they are starting slow. Almost none of them actually are with many runners starting far faster than they should. 

Race morning adds adrenaline to your system and you’ll find that the crowd over the start line moves quicker than planned and falling behind them can feel wrong. The first mile often feels far too easy, so you convince yourself you can bank time. That is never a good idea, and is how a good day becomes a hard one.

For most runners, the best approach is to run the first three to five miles a touch slower than your target pace. Think of it as warming up into the race. Your legs will thank you later because you’ll still have control when everyone around you starts to fade.

A useful trick is to lock in a pace that feels almost too gentle and keep checking in with your breathing. If you cannot talk in short sentences, you are going too fast. And if you feel tempted to speed up because everyone else is passing you, remind yourself that in 20 miles’ time, you will likely be the one passing them.

Understand Your Goal Pace

Marathon pacing starts long before race day. You should already know roughly what pace you can sustain for 26.2 miles. This comes from your long runs, tempo sessions, and how your body responds to sustained effort.

If your longest long run was less than that, think about the pace you held without fading. Was it comfortable? Did the final few miles feel ragged? Did you finish thinking you could add another six miles? These answers matter more than any online pace chart.

A good rule of thumb is to choose a realistic goal, not a hopeful one. If you hit the halfway point feeling strong, there is always time to adjust, but starting too quick leaves no room to recover.

Break the Race into Sections

The marathon feels less intimidating when you think of it in pieces.

Before starting: Stretch well, and take on some hydration and a natural gel early to get things moving. 

Miles 1 to 6: Settle the nerves, keep things calm and find your rhythm. This is your patience phase with slower being better (within reason). Fuel early even if you don’t feel like it and drink to thirst. You may choose to fuel according to distance so at 3 miles/5K or according to time such as when you reach 30 minutes of running. Stick to your fuelling plan even if you don’t feel you need it yet.

Miles 7 to 13: Settle into your chosen pace. You should still feel in control and deep down, it should feel like you are holding back.

Miles 14 to 20: This is the steady work section. The crowds thin, the excitement eases and this is where your training shows. Continue to fuel well through this part to stay ahead of any dips.

Miles 21 to 26.2: This is where your mental toughness comes in, and where even experienced runners can feel the strain. If you paced well earlier, this section becomes tough but manageable. If you pushed too hard early, this is where the wheels can wobble. Focus on form, keep fuelling, and pull strength from all the hard sessions you already survived.

Thinking in sections also helps you stay present. Instead of worrying about the full distance, you just focus on managing the next few miles. By the time you get to the last section, the end is within reach. That alone can reduce the mental load and stop panic creeping in.

Fuel to Support Your Pace

Even if you nail your pacing, a marathon can fall apart with poor fuelling. You will burn far more energy than you can store within the first 60-90 minutes, so regular carbs keep you steady and stop energy dips that can derail an otherwise well paced run.

The most effective way is to take a gel every 5K or 20 to 30 minutes in line with what you practised in training. Most popular gels use maltodextrin, which should ideally be avoided as they can be harsh on the stomach during long distance running. If you have had bloating or nausea on long runs, switching to something gentler can make a huge difference.

This is why so many long distance runners use Maple Ignite and Maple Coffee gels. They are made with real maple syrup, which delivers steady energy without the stomach issues that come with many artificial gels. On a long marathon effort, your stomach is already under stress, so keeping things simple and natural can help you stay strong without the gut issues.

It’s also important to drink to thirst and don’t neglect electrolytes, which are needed to manage your hydration during long runs. These include sodium, potassium, magnesium, calcium and chloride and can be easily added as a powder to your water, but once again, focus on natural electrolyte powders to avoid stomach problems later on.

Don’t Chase Time Too Early

Most first time marathoners feel surprisingly strong around mile ten. The early miles have passed, the crowd noise is high, and the pace feels smooth. This is where many make the mistake of pushing ahead of their plan.

A marathon is not won at mile ten, but it can be ruined there.

If you still feel great at halfway, take that as a sign your pacing worked. You can gently increase the effort if you want to, but keep it controlled. Save real pushing for the final 10 kilometres when you know exactly what is left.

Being conservative early usually leads to quicker overall times, because you maintain form for longer and avoid late race fading.

Plan for the Tough Bits

Even with perfect pacing, you will hit moments where you feel tired or unsure. This is normal. What matters is what you do next.

Think of a few cues you can use when you feel the first signs of wobble. Things like:

• Relax your shoulders

• Shorten your stride

• Focus on breathing

• Keep your eyes forward

• Stick to your fuelling plan

• Count steps or aim for specific milestones and landmarks to stay present

Small adjustments can carry you through dips and help your pace stay steady.

Train the Way You Plan to Race

If you want to pace well on race day, your training should include controlled long runs. These runs teach you how your body behaves after 10, 15, and 18 miles. You learn the difference between steady and too quick. You also learn how your stomach reacts to gels, fluids, electrolytes and the heat.

Try practicing parts of your pacing plan during long runs. For example, start slow for the first three miles, then settle into goal pace for the middle section, then hold form late on. This approach teaches discipline and prepares your legs for the changes in effort.

Use the Course to Your Advantage

Most marathons include a mix of flats, small hills, crowd heavy zones, and quiet sections. Look at the course map before race day so you know what to expect and include similar terrain in your training runs. If you train just on flat roads and the marathon includes a number of hills, you’ll struggle both mentally and physically during these sections. 

If there is a hill early on, ease off the pace a little and save your legs. If there is a long downhill, avoid the temptation to sprint down it, as this can wreck your quads. If there are long, quiet areas around miles 16 to 20, prepare mentally so you do not lose focus.

Knowing the course takes away surprises and helps you maintain even pacing.

Check In with Your Body, Not Just Your Watch

Many first time marathon runners rely solely on their watch or phone to tell them if the pace is right. Watches are useful, but they are not perfect. Tall buildings, tunnels, and crowd density can all affect the readings.

Use your watch as a guide, not a judge and pay attention to breathing and how your legs feel. After all, a marathon is run by effort, not numbers with some miles feeling slightly faster and some slightly slower. What matters is that the overall effort stays steady.

Train Your Mind 

Your brain plays as big a role as your legs during a marathon. Pacing a marathon is about keeping your thoughts calm and trying not to worry about the miles ahead.

Some runners repeat a phrase that settles them. Others think of people who supported them during training. Others pick a runner ahead and focus on keeping the gap steady. Whatever helps you stay present will support your pacing.

Stay Flexible

No marathon goes entirely to plan. The weather might be hot and the wind might be stronger than expected. Plus, a crowded track might make the early miles slower. The key is to be flexible and be open to adapting your plan.

If a headwind hits, slow slightly and conserve energy. If the day is warm, drink a little earlier, add electrolytes and adjust your pace. If your legs feel heavy, shorten your stride and hold steady rather than pushing through too early.

Marathons reward patience and punish stubbornness, and adaptation may be necessary on the day.

Remember - The Finish Will Come!

The final stretch of a marathon is emotional. You might feel strong or you might be clinging on, but if you pace well, you will reach the line feeling proud and elated rather than broken.

Your first marathon is not about perfection but is about learning how your body handles distance and effort. Good pacing makes that experience smoother and more enjoyable.