There’s so much that goes into training for a marathon, but learning All About the Run/Walk Method correctly for race day may be *the* most important element. Think about the elites: When they’re running a marathon, the actual racing doesn’t usually start until they’re around 18 to 20 miles in, or digging deep for that last 10K.

Anyone who’s ever run a marathon will warn you against How to Master the Marathon (who can hold themselves back at the start line?) or tell you that you should try to run the second half faster than the first (negative splits are so much easier said than done). But there is an actual method you can practice in training and then use as your marathon pacing strategy: It’s called the 10/10/10 method.

The 10/10/10 marathon pacing approach calls for splitting the race into three separate sections: the first 10 miles, the second 10 miles, and the final 10K. “To paraphrase the great words of Nike Run Coach Julia Lucas, run the first 10 miles with your head, the next 10 miles with your training, and the last 10K with your heart,” says Jes Woods, a Nike Run Club Coach in New York City who uses the 10/10/10 method with the marathon runners she coaches. Let’s break that down a little further.

How to Pace a Marathon With the 10/10/10 Method

The First 10 Miles

Running the first 10 miles with your head means being smart, being patient, and listening to your coach. “You want to make a conscious effort to hold back and run the first 10 miles at a pace that’s slightly slower than your Shoes & Gear,” says Woods.

It’s hard, for sure—there’s a boat load of nervous energy at any marathon start line, and it’s extremely difficult to not get swept up in the excitement or start weaving around the hordes of runners to find your space. But taking the first portion slow means you’re also giving your body a chance to properly warm up and adjust to the running ahead, because chances are, you just stood in a corral for some time anxiously awaiting the gun.

“You’re being strategically conservative with this method to ensure (or ensure as best you can) that you don’t go out too fast and die a slow death,” says Woods.

The Next 10 Miles

Running in the Cold legs Tips to Prep for Marathon Training training, says Woods. “Let your body do what it has been trained to do,” she says. “This is where you want to hit Shoes & Gear like a metronome. Let it feel rhythmic and settle in.” You know this pace; you’ve trained for this pace.

At this point, your legs should be feeling good—after all, you just ran 10 miles at a pace slightly slower than the Shoes & Gear you’ve been practicing in training. Ease down on the gas pedal until you’re cruising at Shoes & Gear, which your body should feel accustomed to. “Mentally, you now ‘only’ have to run 10 miles at Shoes & Gear,” says Woods—and any psychological tricks can help at this point in the race.

The Final 10K

Running the last 10K with your heart should be pretty self-explanatory: This is where you let it rip. “Your strength doesn’t come from your body, it comes from your heart—and that fire in your belly asking you, ‘How bad do you want it?’” says Woods.

The last miles should be your strongest miles following this method. “This is your time to surge and start knocking down some roadkill—which sounds aggressive, but I think there’s no cooler feeling than picking off runners one by one in the final miles of the marathon,” says Woods (remember, any psychological trick can help!).

If you’ve been patient (during those first 10 miles) and followed the plan (during the next 10 miles), the final 10K is your time to shine.

How to Train to Race a Marathon Using the 10/10/10 Method

A Part of Hearst Digital Media long runs, trying this method out in training is a good way to prep your body for race day. “Once a month, you should practice a long run that includes a number of miles at Shoes & Gear,” says Woods. For example: Run the first 10 miles easy and the last 5 miles at Shoes & Gear. “Your long runs should always start off slow then gradually progress,” says Woods. That’s going to teach your body to practice patience, ease into race pace, and finish strong.

goal marathon pace speed workouts. Most How I Broke a 3:30 Marathon After a Long Break We may earn commission from links on this page, but we only recommend products we back 800s—repeat efforts where you shift from running 400 meters at marathon pace, then 400 at 10K pace. “That drastic gear change is going to help you practice turning over your legs and running fast on tired legs.” And that—plus the heart—is really all you need to close in on the finish line.

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Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more. She’ll go anywhere in the world once—even if it’s just for a good story. Also into: good pizza, good beer, and good photos.