Races
Runners Guide to Tune-up races in Marathon Training
Tune-up races are an essential component of many marathon training plans, like the well-known Pfitzinger 18/55 and 18/70 programs. If you haven’t run a tune-up race in your marathon training, this article is for you. Even if you have run tune-up races, you may find this article useful with dos and don’ts.
A tune-up race is a shorter-distance race (usually 5K, 10K, or half marathon) strategically placed within your marathon training cycle, typically 4-6 weeks before the marathon day.
Tune-up races aren’t just for kicks. They serve two main purposes:
Using Tune-up Race Performance To Estimate Marathon Goal
Extrapolating tune-up race performance to predict the marathon goal is a useful strategy. To do this, you can use race equivalency calculators (like the VDOT calculator) to adjust your shorter race time based on distance and conditions.
For instance, a well-executed half marathon run at race effort can be multiplied by roughly 2.1 to 2.2 times to project your marathon time.
However, remember to account for factors like endurance, race-day conditions, and how well you manage fatigue over the full marathon distance. These estimates are helpful but should always be adjusted based on your overall training, especially your long runs.
What if you cannot find an organized timed race event that fits in your training schedule?! Don’t stress if you can’t find a race. Remember, the key is simulating the stress of a race in some form, whether that’s via a time trial, structured workout, or incorporating speed work into your long runs.
Time Trial Instead of Race: A time trial on a flat course can serve as a solid replacement. A 5K or 10K effort works well. Sure, it’s not the same as a race, but it’s a good way to push yourself. One important note: adjust your effort for the heat and humidity; run by perceived effort rather than trying to nail a specific pace.
Add Marathon or Half-Marathon Pace to Long Runs: If racing isn’t an option, consider tweaking your long run. Throw in sections of planned marathon pace (PMP), half-marathon pace (HMP), or lactate threshold (LT) pace. For example, as part of your long run, run 10km at PMP, a brief recovery of a couple of kilometers, then another segment of 5km at HMP. This way, you simulate race-day effort while giving yourself breaks to avoid burnout in the heat.
Progression Runs: Another popular idea is a progression run, where you start slow and gradually ramp up the pace until you’re running faster than your goal marathon pace at the end. This keeps the intensity controlled early but gives you that final push to simulate race fatigue.
Tune-up races are great, but they aren’t mandatory for a successful marathon. Whether it’s rains, life getting in the way, or just a lack of local races, there are plenty of ways to adapt. As long as you’re practicing pacing, getting in those PMP/HMP efforts, and keeping an eye on your overall fitness, you’ll be fine on race day.
Remember, the marathon is the real goal. If you have to get creative with your training, so be it. The beauty of training is that it’s adaptable, and so are you.
Good luck, and keep training!
This article is compiled by Team GeeksOnFeet for the love of running. If you have any questions or suggestions, feel free to reach out to us at connect@geeksonfeet.com.
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