It is important to feel comfortable on the distance: running sections should not get
you exhausted, and walking sections should be long enough for you to recover.
This may look like this: 10 km running;
1 km walking;
10 km running;
1 km walking;
10 km running;
1 km walking;
9 km running; Total: 42 km.
In total, you are running for 39 km and walking for 3 km. If your running time for 1 km is about 5 minutes 40 seconds, then you will run every 10 km in 56 minutes 40 seconds. The total running time will be 3 hours and 41 minutes. At walking pace of about 9 minutes 40 seconds per 1 kilometer, the total walking time will be 29 minutes. We add up everything and get the total marathon time: 4 hours and 10 minutes. It means 5 minutes 56 seconds per kilometer on average. If you can run 10 km, and 10 minutes of walking is enough for rest and recovery, then you
can say with certainty: you are able to complete the marathon distance, and in a very good time.
I describe this scheme just for clarity, you do not need to stick to it, everyone must find their own. There is an infinite number of variations. The main thing is that if you have decided to run according to the scheme, do not deviate from it.
I’ll warn you right away: you’ll be tempted to run out of the plan. This desire is especially strong at the beginning of the marathon, when you are still fresh, full of strength and energy. Other runners are dashing ahead, the crowd of fans welcomes you and encourages you to keep running without rest. It will seem that you should not waste time on walking, it is quite possible to save time by running not 10 km, but 20 km.
Make no mistake, force yourself to stop and stick to the plan. Otherwise, you're going to have a very tough challenge after 30 kilometers.
If you've been able to put together and practice a marathon plan that is suitable for you, it can be used at Ironman distance as well.
The main thing is that if you have decided to run according to the scheme, do not deviate from it.
No matter how easily you did the marathon, the plan
will still need to be adjusted to take into account that you will run the marathon distance after 4 km of swimming and 180 km of cycling. Believe me, you’ll feel the difference. There is evidence that amateur athletes have about an hour of difference in the resulting time between regular and Ironman marathons, especially beginner athletes. Based on this, you can predict your time in Ironman running stage.