Marine Corps Marathon Course Suggestions and Coaching (from a Run Coach)

Anybody on the brink of run the Marine Corps Marathon (aka MCM) must learn this publish! It’s every part I need the athletes that we coach to know to have the most effective day doable whether or not operating for PR or simply hoping to remain in entrance of the sweepers!

Hopefully these few key items to assist make life simpler! When you begin to understand how lengthy it takes to coach for a marathon, I hope you’ve began trying on the proper plan!

This marathon appeals to many people as a result of it provides a component of emotion that drives us ahead. My first ever marathon was the Oklahoma Metropolis Memorial Marathon and simply these moments of silence had me crying earlier than I ever began!! You’ll discover within the notes beneath that the feelings could hit you exhausting on this race too.

That is such a enjoyable place to run, I can’t wait to see everybody lining up once more this yr.

All proper, let’s dive in to some key ideas for the Marine Corp Marathon course!

Marine Corps Marathon Suggestions

With any race, I’ve just a few normal suggestions for our athletes:

• Attempt to not stroll round a ton earlier than the race, save your sightseeing for after
• Have a plan for what to eat earlier than the marathon, so you recognize it’s meals you tolerate
• Don’t get sucked in to driving the course 🙂 it is best to have been coaching for regardless of the elevation appears like and that’s all you possibly can management

#1 Prepare for Rolling Hills

The complete MCM elevation acquire is about 630 toes, however a variety of it’s throughout the first 3 miles. After that you simply’ll be getting some very small rollers, however a typically flat course in comparison with say a run in Colorado, however not as a flat as operating the Chicago Marathon.

We need to make sure that you’re feeling assured and robust going up this lengthy sustained hill!

That’s going to imply doing 2 issues in your coaching:

1. Early on strive including hill sprints to the top of some exercises, it’s one of many be pace exercises you are able to do early in coaching.
2. Additionally discover someplace you possibly can apply doing an extended regular uphill run for two miles.

**Additionally observe that whereas the official course says 630, most GPS knowledge I’m seeing after is exhibiting a bit extra. So I really feel just like the extra hill work the higher to be ready.

Marine Corps Marathon Map

Get excited as a result of this course goes to take you thru some superior areas!! It’s not a tough course on the entire, however requires some sensible coaching and ways that we’ll cowl beneath.

Situated in Washington, DC / Arlington, Virginia space, you’re going to take pleasure in some unimaginable websites throughout this race.

#2 Keep Close to the Begin/End

The Marine Corps marathon route goes to take you thru downtown which implies driving in and even ready on trains filled with different runners could cause a variety of nerves.

Whereas it’s not low-cost to discover a lodge downtown, this was a HUGE win. Even my good friend who lives in D.C. opted to get a room the evening earlier than the race.

Don’t be afraid to ask mates to separate a room with you! Then you definitely’ve obtained somebody to share all of the nerves with.

#3 Attending to the Begin

For those who can’t keep close to the beginning, plan to take the Metro. Count on that it’s going to be crowded and also you’ll be coping with some lengthy traces after the race to get again to your lodge. However that is higher than coping with parking!!

The Metro will open two hours sooner than regular to assist make sure you get to Runner’s Village on time.

The Pentagon station goes to be closest to the beginning line, however some choose to get off on the Pentagon Metropolis station if issues begin getting actually crowded.

#4 Marathon Expo

It is a giant race so it’s not unusual to have some actually lengthy traces for bib choose up. If you could find a solution to get there early, strive to take action. Once more, we don’t need to be on our toes for hours the day earlier than the marathon.

It’s huge, so strive to not get sucked in to wandering round ceaselessly. And no shopping for new race day sneakers!

#5 Plan for Race Morning

Just a few issues you could know particularly across the Marine Corps Marathon Beginning space.

No Official Corrals

Ughh. That is considered one of my least favourite issues, particularly as a result of the course is so crowded to start out.

Meaning when you’re going for a PR you might must line up somewhat farther ahead than you may usually. For those who’re there simply to complete, it is likely to be nicer to return a bit so you can’t really feel overwhelmed on these first uphills.

Your time begins whenever you cross the mat, so don’t fear about how lengthy it takes to get there.

Safety Gates

Hit and miss when it comes to how lengthy the traces are. Some people breeze by way of, others say they waited in line nearly an hour.

Which is all to say, it’s price getting there early and sitting down if in case you have a variety of further time. Higher than being in line stressing out.

Throwaway Gear

Plan to put on further layers which you can strip off and go away at the beginning to be donated. You completely don’t need to waste vitality shivering and when you’ll be operating within the rain, executed that lovely trash bag to try to begin out dry at the very least.

Toilet Traces

Largest mistake I noticed hundreds make was to get in line for the primary porta potties.

Preserve strolling. You’ll see extra and the traces will likely be a lot shorter.

Sit Down

They let you know to get there two hours early. I discovered this to be method an excessive amount of time, particularly as I discovered the shorter rest room traces. I’d say 90 minutes is a lot.

For those who do get there early, sit down. Don’t waste tons of vitality standing round.

You’re about to run 26.2 miles and standing is taking vitality, and making your legs sore. Sit. Wait. Then rise up do some dynamic strikes and get in to your corral.

#5 Marine Corps Marathon Course Technique

Fortunate for all of you RTTF Coach Alison Staples had some stellar insights on race day that added to the plans I usually give! So pay attention up we’ve obtained your MCM tricks to make it an incredible day.

Miles 1-3

All proper, this course goes that can assist you not over run the primary few miles by making them the toughest of the course.

Within the first 2.5 miles you’ll acquire about 200 toes of elevation, which implies it’s roughly a 2% climb from sea degree. So this isn’t a pointy steep hill, but it surely’s going so as to add EFFORT to what you’re doing.

Meaning as an alternative of gunning for race tempo, we’re going to anticipate beginning a bit slower and specializing in effort.

Seemingly you’ll be 10-20 seconds or so slower than aim tempo per mile, perhaps somewhat extra if sizzling and the hassle feels greater.

Then you definitely get to return down the opposite facet!

DO NOT overrun the downhill both. As a substitute, you’ll probably find yourself round 10 seconds per mile sooner and thus again at your common.

Marine Corps Marathon Elevation Profile

Restrict Your Weaving

Regardless of the place you begin in such a crowded course there’s going to be a must go folks. It’s going to remain crowded for probably the primary 7 miles.

• Attempt to not make any huge weaves, this may add distance to your race
• Simply transfer barely to the facet and preserve going
• For those who run in to a big pile up, it’s most likely a tempo group. Attempt to transfer to the facet to get away from the pacer when you don’t like all of the jostling.

Follow the Blue Line

Search for the blue line and attempt to run as near it as doable all through the race. This may allow you to run the tangents, which implies the most effective likelihood of solely operating 26.2.

Miles 3-5

You’ll have some rolling hills right here and a great little bit of downhill. Whereas it’s tempting to go wild on the downhill keep in mind that operating sooner than aim tempo nonetheless burns extra carbs and makes use of  extra vitality.

You need to really feel nearly as good as doable come mile 20, so benefit from the stream, however don’t get carried away.

And it’s time to start out fueling!!! Early and infrequently is the motto to keep away from hitting the wall.

Miles 6-11 Settle In

Now we’re coming into the largely flat sections, which implies it’s time to settle in to your aim race tempo. At this level it is best to really feel such as you’re working since you are pushing for race day, however the effort degree ought to nonetheless be not more than 7 as you may have an extended methods to go.

Bear in mind to soak in that you simply’re passing issues just like the Lincoln Memorial!

Mile 12 the Blue Mile

Put together for race day feelings to stream, operating the “blue mile.” A mile devoted to fallen troopers who died whereas actively serving. Their footage line the edges of the street, and there are volunteers there holding American flags.

Not solely is it an attractive tribute, however for a lot of it places the wrestle of the day in to perspective.

Mile 13-19

Keep regular, go searching, take within the second and attempt to keep proper in your aim tempo. Climate and fueling are going to be the massive figuring out components in how issues undergo this part.

Solely a type of is in your management, so carry on high of that marathon fueling technique!!

Mile 20 Beat the Bridge

All MCM contributors should attain the intersection of 14 and D Streets earlier than the 14th Avenue Bridge by 1:15 p.m. at Mile 20. This implies sustaining a 14 minute per mile common tempo.

The bridge hits at one of many exhausting moments for a lot of in a marathon. So strive to soak up some carbs throughout mile 19 to make sure you’ve obtained prepared out there vitality. Don’t fear about this space being somewhat quieter with much less spectators, it’s your likelihood to do your gratitude mile and get centered for the ultimate push.

Miles 21-26

You’re again within the typically flats, so this a part of the race is nearly staying centered in your aim. The hassle goes to be feeling more durable, however attempt to dig in to your aim tempo and preserve fueling.

.2 – It’s Uphill

I do know, why do they do that? I really feel like most races end on a uphill and it’s robust. No two methods about it this can be a fast steep little run, so pull out each operating mantra you may have and give attention to that end banner.

End Line

The particular person handing you your finisher medal is definitely a newly appointed lieutenant.

In case your mind is working, it’s actually particular to handle them by the title on their uniform or just saying thanks Lieutenant.

#6 Marine Corps Marathon Climate is Unpredictable

It’s been far and wide, however rain is NOT surprising.

The common is about 50 levels and excessive humidity. That’s not a foul temp in any respect, however you might discover that it shortly feels hotter with the excessive humidity (particularly us CO people who aren’t used to it anymore).

If it’s one of many sizzling and humid mornings, then you could know that your HR will climb sooner and your effort degree will likely be greater a lot earlier.

• Begin your race a bit extra conservatively
• Keep on high of each hydration and electrolytes (I noticed many individuals pull out because of muscle cramps)
• Run by way of each doable hose, sprinkler or sponge made out there

If it’s a wet day, then checkout my ideas for operating within the rain. You need to do what you possibly can to maintain issues dry at the beginning line. After that it’s simply recreation on!

Marine Corps Marathon FAQS

Just a few of your frequent questions as properly!

Do You Must Qualify for the Marine Corps Marathon?

No. It’s a primary come first serve state of affairs. So that you’ll need to look ahead to the date that registration opens and be able to hit that register button as a result of it does promote out.

• Those that have run 5 Marine Corps Marathons have a assured entry
• You’ll be able to undergo a Charity group to get a assured entry
• Quick runners can use a time qualifier to use throughout a set interval (known as seeded runners)
• Discounted registration for energetic navy members

Marine Corps Marathon Time Restrict

Individuals should preserve a 14 minute-per-mile tempo.

That is enforced a number of occasions all through the course, leading to being redirected or swept from the race and thus not having an official end.

At Mile 17, MCM contributors will attain “the Gauntlet” in Washington, D.C. MCM contributors who don’t make it by way of the Gauntlet by 12:33 p.m. will likely be diverted from the licensed Marathon course at Independence Avenue to 14th Avenue and should proceed operating however won’t full a 26.2 mile course. These people won’t be acknowledged as official finishers.

Can You Put on a Hydration Vest to the Marine Corps marathon?

Sure! You’ll most likely see some Marines or different navy operating with their full rucksacks.

How you can Run the Marine Corps Marathon?

Enter the lottery when it opens up after which cross your fingers. Or you possibly can undergo a charity spot. That is an incredible solution to get in to massive races, however does imply you’ll must spend time fundraising alongside your coaching.

When is the Marine Corps Marathon?

It’s normally the final weekend of October.

How Large is the Marine Corps Marathon?

It’s not the largest of races, but it surely’s proper up there with just below 30,000 contributors most years.

When you have extra questions, let me know! Comfortable to try to assist.

Is there Prize Cash for MCM?

Nope, it’s one of many few giant marathons with out a purse. This is the reason they prefer to name it “The Individuals’s Marathon” and why it’s not eligible to be one of many Marathon Majors.

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