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

Anybody on the point of run the Marine Corps Marathon (aka MCM) must learn this submit! It’s the whole lot I need the athletes that we coach to know to have the most effective day attainable 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 might hit you onerous on this race too.

That is such a enjoyable place to run, I can’t wait to see everybody lining up once more this 12 months.

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

Marine Corps Marathon Ideas

With any race, I’ve a number of commonplace suggestions for our athletes:

• Strive 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 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’ll be able to management

#1 Prepare for Rolling Hills

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

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

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

1. Early on attempt 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’ll be able to apply doing an extended regular uphill run for two miles.

**Additionally be aware 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 get pleasure from 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 may cause a whole lot of nerves.

Whereas it’s not low cost to discover a resort downtown, this was a HUGE win. Even my buddy who lives in D.C. opted to get a room the night time earlier than the race.

Don’t be afraid to ask buddies to separate a room with you! Then you definately’ve bought somebody to share all of the nerves with.

#3 Attending to the Begin

In case you 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 strains after the race to get again to your resort. 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 want to get off on the Pentagon Metropolis station if issues begin getting actually crowded.

#4 Marathon Expo

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

It’s large, so attempt to not get sucked in to wandering round without end. And no shopping for new race day footwear!

#5 Plan for Race Morning

A number of issues you must know particularly across the Marine Corps Marathon Beginning space.

No Official Corrals

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

Which means for those who’re going for a PR you could must line up slightly farther ahead than you would possibly usually. In case you’re there simply to complete, it is likely to be nicer to return a bit so you cannot really feel overwhelmed on these first uphills.

Your time begins once 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 strains are. Some of us breeze via, others say they waited in line virtually an hour.

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

Throwaway Gear

Plan to put on additional layers that you could strip off and go away firstly to be donated. You completely don’t need to waste vitality shivering and for those who’ll be operating within the rain, executed that lovely trash bag to try to begin out dry not less than.

Toilet Strains

Greatest mistake I noticed 1000’s make was to get in line for the primary porta potties.

Hold strolling. You’ll see extra and the strains can be a lot shorter.

Sit Down

They inform you to get there two hours early. I discovered this to be approach an excessive amount of time, particularly as I discovered the shorter toilet strains. I’d say 90 minutes is lots.

In case you 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 typically give! So hear up we’ve bought your MCM tricks to make it a terrific 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 stage. So this isn’t a pointy steep hill, but it surely’s going so as to add EFFORT to what you’re doing.

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

Probably you’ll be 10-20 seconds or so slower than objective tempo per mile, perhaps slightly extra if sizzling and the trouble feels larger.

Then you definately get to return down the opposite aspect!

DO NOT overrun the downhill both. As an alternative, 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

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

• Strive to not make any large weaves, this can add distance to your race
• Simply transfer barely to the aspect and hold going
• In case you run in to a big pile up, it’s most likely a tempo group. Attempt to transfer to the aspect to get away from the pacer for those who don’t like all of the jostling.

Keep on with the Blue Line

Search for the blue line and attempt to run as near it as attainable all through the race. It will allow you to run the tangents, which implies the most effective probability of solely operating 26.2.

Miles 3-5

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

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

And it’s time to start out fueling!!! Early and sometimes 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 objective 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 stage 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 just’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 photos line the perimeters of the highway, and there are volunteers there holding American flags.

Not solely is it a ravishing tribute, however for a lot of it places the battle of the day in to perspective.

Mile 13-19

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

Solely a kind of is in your management, so carry on prime 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 Road 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 onerous moments for a lot of in a marathon. So attempt to absorb some carbs throughout mile 19 to make sure you’ve bought prepared out there vitality. Don’t fear about this space being slightly quieter with much less spectators, it’s your probability to do your gratitude mile and get centered for the ultimate push.

Miles 21-26

You’re again within the usually flats, so this a part of the race is nearly staying centered in your objective. The trouble goes to be feeling tougher, however attempt to dig in to your objective tempo and hold 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 powerful. No two methods about it it is a fast steep little run, so pull out each operating mantra you may have and deal with 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 deal with them by the identify on their uniform or just saying thanks Lieutenant.

#6 Marine Corps Marathon Climate is Unpredictable

It’s been in all places, however rain is NOT surprising.

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

If it’s one of many sizzling and humid mornings, then you must know that your HR will climb sooner and your effort stage can be larger a lot earlier.

• Begin your race a bit extra conservatively
• Keep on prime of each hydration and electrolytes (I noticed many individuals pull out attributable to muscle cramps)
• Run via each attainable hose, sprinkler or sponge made out there

If it’s a wet day, then checkout my suggestions for operating within the rain. You need to do what you’ll be able to to maintain issues dry firstly line. After that it’s simply sport on!

Marine Corps Marathon FAQS

A number of of your widespread 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 may undergo a Charity group to get a assured entry
• Quick runners can use a time qualifier to use throughout a set interval (referred to as seeded runners)
• Discounted registration for lively navy members

Marine Corps Marathon Time Restrict

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

That is enforced a number of instances 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 via the Gauntlet by 12:33 p.m. can be diverted from the licensed Marathon course at Independence Avenue to 14th Road 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.

Run the Marine Corps Marathon?

Enter the lottery when it opens up after which cross your fingers. Or you’ll be able to undergo a charity spot. That is a tremendous technique to get in to huge 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 Huge is the Marine Corps Marathon?

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

If in case you have extra questions, let me know! Completely satisfied to try to assist.

Is there Prize Cash for MCM?

Nope, it’s one of many few massive marathons with no purse. Because of this 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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