This is a long run with a duration of 2 1/2 to three hours. Have the drinks that you plan to have during the marathon and drink every 15 minutes to mimic drinking frequency during a marathon. Simulate the marathon course you plan to run by increasing or decreasing the treadmill grade to match the placement and distance of hills on the course.
What pace should the athlete maintain during the simulation run?
According to Barker: “The pace doesn’t simulate the pace the athlete would run in the marathon, but I want them to run 20 to 30 minutes longer than their projected marathon time. The pace is steady but the effort gets harder when we put in a hill because the pace stays the same on the hill as it was on the flat. It’s a good time for athletes to practice drinking what they will drink in the marathon and make sure it’s something that is going to be OK in his or her stomach.”