How do you pace a hilly marathon?
Pace to effort, not to the watch. Give the climbs the time they cost, take the descents gently, and use a grade-adjusted split table so you know the numbers before you start.
The core principle is that even effort beats even pace on any course with meaningful elevation. Holding a fixed number per kilometre means running the climbs above your sustainable intensity and the descents below it — the worst of both, because the climbs spend fuel you need and the descents waste time you could have had for free.
What that looks like in practice: let your pace drop on the climbs by roughly what the gradient costs, and let it come back on the descents without pushing. Resist the instinct to make up time on a hill; the effort required to hold pace on a 4% climb is far above marathon intensity, and the cost is paid an hour later.
Descents need their own discipline. The temptation to bank time on a long downhill is strong, and the eccentric loading it produces is precisely what causes quadriceps failure in the final 10 km. Run them relaxed, with a slightly higher cadence and shorter stride to reduce braking.
The preparation that makes all this possible is knowing your numbers in advance. A grade-adjusted split table for your specific course at your specific goal time turns "pace to effort" from a vague instruction into a per-kilometre plan, including which splits will legitimately be slow — so you do not panic at a number that was always going to be there.
Key numbers
| Principle | even effort, not even pace | |
|---|---|---|
| On descents | relaxed, higher cadence | limit eccentric load |
Work it out for yourself
Marathon course profiles — Build a grade-adjusted pacing plan for your course and goal time.
Frequently asked questions
Should I walk the hills in a marathon?
For many runners, particularly those finishing beyond about four and a half hours, a brisk walk up steep sections costs very little time and saves a disproportionate amount of energy. It is a legitimate strategy rather than a failure, and it is common among experienced trail and hill marathoners.
How much slower should I run uphill?
By roughly what the gradient costs metabolically, which a grade-adjusted split table computes from the actual profile. As a feel-based check: your breathing should stay the same going up the hill as it was on the flat before it.
Sources
- Minetti et al. (2002). Energy cost of walking and running at extreme uphill and downhill slopes. Journal of Applied Physiology.
- Vernillo et al. (2017). Biomechanics and physiology of uphill and downhill running. Sports Medicine.
Related explainers
Glossary: GAP (Grade-Adjusted Pace)