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I’ve shared how I mentally break down a 5k, 10k and half marathon but I haven’t shared how I mentally break down a marathon with you just yet. I’ve just recently completed my 80th marathon, at London 2024. After I finished my first 11 years ago, I made a promise to myself never to do one again. Ha ha - oh when that bug bites, it bites hard. During my marathon journey, I’ve changed the way I break them down. This could change in the future again but here is how I currently break them down.
The start to halfway
Mentally switch the brain off for this first half. I know that sometimes sounds easier than done but you need to conserve as much energy in this first half as possible. I’m sure you’ve heard how the saying goes that the marathon only starts in the second half and even more so in the last 10k. That is true. We want to try and get to the halfway point as fresh as possible. Have a plan in your head prior to the start. Soak up the crowds, enjoy the beginning, but ultimately, trick your brain and pretend that the race only begins at halfway. Nothing more to mention here than switch the brain off.
Half marathon to go: 7/7/6/1
This is how I would usually break down a half marathon. 7kms warmup 7kms actively working and grinding. 6km digging deep with all you’ve got. Last km never counts - you can always find something.
However, this mindset for me doesn’t work in the second half of the marathon, because in all fairness you’re not 100% fresh at the halfway point. I’ll break it down as follows from here.
7kms concentrating and focus (kms 21 – 28)
It’s an important section of the marathon as it sets the tone for the second half. Too hard and you could jeopardise yourself in those crucial last few kms. But if you hold too much back, then you might find that you’ve left some time out on the course. Focus, concentrate and ensure you’re getting the key fuelling in for what’s to come. Work throughout 1 km at a time. Before you know it, you’re at 28kms, which is two thirds of the race and only have one third left. Let’s get into the next phase.
7km of Gritting your Teeth, Blocking out those Demons and being Stubborn (28 – 35k)
This is often a part of the marathon where your pace starts to slip. Remind yourself why you’re doing this. Think about the big sessions you did in training; those higher mileage weeks; those tough sessions. They were for these moments in the race, right here. Mentally, I often find this section the toughest. You’re fatigued, you’ve worked very hard and you can’t quite smell the finish just yet. If you’re feeling strong at this point, you need to look forward and not hold back. Gradually start increasing but nothing too drastic. Often, I find that overtaking other runners or being on track for a PB gives you some much needed motivation at this part of the race.
But if, however, you find yourself getting overtaken by other in runners and have missed your target time, this tends to cause a drop in your morale. Don’t you dare give up, as much as the mind and body wants to, and sometimes has to slow down just a little. Fight for every second you have. It’s important not to fully empty the tank in this phase as you still have seven 7kms to go. Just know that it’s getting tough but that’s okay as this is what we mentally prepare for - these moments right here. One foot in front of the other. Even if it doesn’t flow as easy as in the beginning, just get to the 35K mark.
Basically a parkrun left (35 – 40k)
Think about how quickly parkruns can go by sometimes. That’s all we’ve got left and then we’re basically there. Try and get in the last bit of fuel at the start of this section, as you’ll need it, especially if the body is getting depleted. Use the crowds on course to lift you. Let the songs you hear take away the pain of running. Your body can handle it, of course it can. But it’s those demons inside your head telling you to slow down or stop that are the problem. Be stubborn enough to tell them to shut up and keep focusing ahead.
You’ll probably find you go through numerous phases during the race. Ride the wave. When times are good roll with it and when times aren’t, try and change your thought process. The main thing at any stage of the race is to hold your form and hopefully the splits follow too.
The kilometre before the last (40 – 41.2)
Just over 1K to go before we can start seeing the end. That pre-race song that you’ve chosen - let it come out here. Demons are popping up every 10 seconds but we are not allowing them to infiltrate our brains, hell no, no ways. Keep powering through, we’ve made it!
The last kilometre never counts (41.2 – 42.2)
You can always find something in that last kilometre. Let the thoughts of crossing the finish line give you that adrenaline rush you need, to get through that last bit. Whatever you put in here, you’ll thank yourself for afterwards. Don’t worry about what has been or what’s coming next - the sole focus here is to get the body across the line as quickly as possible. With 400m to go, allow yourself to take in those finish line feels. Give the crowd some love, you’ve made it, and that puts you at less than 1% of the people on this planet.
It’s all over. You made it! Even though a part of you started doubting it at certain sections. If you hit your goal time, there’s no better feeling! If you haven’t, take the moment to yourself, give yourself some credit and use this as motivation to work harder than ever before.
I know we all have different ways in which we break marathons down. This is how I do.
Hopefully, you find it can work for you too.
Onwards and upward,
Boom Shakalaka!
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