| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | |
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1 | NEGATIVE SPLIT MARATHON WORKSHEET v4.0: CHICAGO | |||||||||||||||||||
2 | In GOOGLE SHEETS, click on FILE->MAKE A COPY and edit this spreadsheet for yourself! Add any data from your TrainingPeaks training plan, a MetabolicAthlete.com Metabolic Test Results (Check CardioCoach App), RunDot, Garmin, or any tools or calculators that can simply help you determine or look up your THRESHOLD HEART RATE and THRESHOLD PACE. Then UPDATE YOUR "THRESHOLD" INFO BELOW IN BLUE. This spreadsheet will auto-calculate your FUELING & PACING PLAN below based on your fitness! Don't know your "THRESHOLD" heart rate or pace? Simply take your AVG HR and PACE from any 10k or half marathon, or approximately 95% of your avg HR and PACE from a 5k time trial to estimate them! Other options include creating a free RunDot account, or use our MaxHR calculator and estimate your THRESHOLD HEART RATE as 90% of your MaxHR @ www.4starendurance.com/calculator 10-10-10 NEGATIVE SPLIT STRATEGY: For a FULL MARATHON, you should aim to start your race with a HEART RATE target of 10% below your LACTATE THRESHOLD HEART RATE (LTHR) and 10% slower pace than your THRESHOLD pace, and increase by no more than 10% by the end of the race (roughly 1% every 5k.... or roughly 1-2bpm or 3-5 seconds/mile). 10-10-10 PACING FOCUS: Treat both the first 10 miles and second 10 miles as EASY "WARMUP" like pace, because the real race begins in the final 10k! That means for a CONSERVATIVE pacing strategy to GUARANTEE a "NEGATIVE SPLIT" you should aim to stay in HEART RATE "ZONE 3" (70-80% of Max HR) for the first 20 miles, and only let your heart rate creep into "ZONE 4" (80-90% of Max) for the final 10k! More competitive athletes can aim for +5% on average. For additional guidance, schedule a METABOLIC TEST at www.MetabolicAthlete.com or join the 4 STAR CLUB to schedule a consult @ www.4starendurance.com/club | WALK UNTIL "RECOVERY" ZONE2 | START RUN "SUPER EASY" OPTION ZONE3 | START IN LONG RUN "RACING" ZONE4 | BUILD TO MID (Marathon Pace) "RACING" ZONE4.5 | STAY BELOW "THRESHOLD" ZONE5 | "MetabolicMax" MaxHR | |||||||||||||
3 | 119 | 137 | 147 | 156 | 165 | 183 | ||||||||||||||
4 | 0.86 | 0.86 | CHICAGO MARATHON | 65% | 75% | 80% | 85% | 90% | 100% | |||||||||||
5 | YOUR NAME: | CHICAGO MARATHON RUNNER | RACE DATE: | 10/26/25 | BIB #: | 12345 | FUEL & PACE PLANNER: VISUALIZE BASED ON COURSE MAP! | |||||||||||||
6 | WAVE: | 1 | Record at which aid stations you will take in GATORADE (G), WATER (W), or a GEL (MG) to fuel up below! | |||||||||||||||||
7 | Actual VO2 MAX (if tested) | EDIT THESE 3 or 4 VARIABLES BELOW ONLY (IN BLUE) | CORRAL: | E | CLOCK TIME | TIME OF DAY | AID STATION | HR | HR % Max | YOUR FUELING PLAN (G, W, gel) | |||||||||||
8 | 43.7 | Estimated VO2 Max | WEIGHT (lbs): | 161 | ✶ | Est Start Time: | 7:50 AM | 0:14:01 | 8:04 AM | 1 @ 1.6mi = G,W | 137-147 (<80%) | Gatorade + 2 Fastchews | ||||||||
9 | 197.5 | LACTATE THRESHOLD HEART RATE (estimate as 90% of your MaxHR): | 165 | ✶ | Fueling recommedation (in calories) based on roughly 1.5-2.0x your bodyweight (in lbs): | 0:28:02 | 8:18 AM | 2 @ 3.2mi = G,W | 138-147 (<80%) | Water + Gel | ||||||||||
10 | 0.81 | LACTATE THRESHOLD PACE (enter as hh:mm:ss): | 8:09 | ✶ | 242-362 | cal/hr (CHO) | 0:43:48 | 8:33 AM | 3 @ 5.0mi = G,W | 139-148 (<81%) | Gatorade + 2 Fastchews | |||||||||
11 | Minimum Recommended FUELING PLAN (cals/hr): | 242 | ✶ | 60-91 | g/hr (CHO) | 0:50:49 | 8:40 AM | 4 @ 5.8mi = G,W | 139-148 (<81%) | Water + Gel | ||||||||||
12 | NOTE: We recommend fueling with 1.0-2.0 times your body weight in LBS as a good general range for CALORIES/hr. Default recommendation is avearged to 1.5 times. (updated 2025) | 1:03:57 | 8:53 AM | 5 @ 7.3mi = G,W | 140-149 (<81%) | Gatorade + 2 Fastchews | ||||||||||||||
16 | WORKSHEET: Print & write down an actual pacing and fueling plan. Putting pen to paper helps you to VISUALIZE and COMMIT to memory so you can better race execute on race day! | New! Use RunDot's RaceX to estimate your finish time based on COURSE, ELEVATION, and WEATHER! | 1:17:06 | 9:07 AM | 6 @ 8.8mi = G,W | 142-151 (<82%) | Water + Gel | |||||||||||||
17 | FUELING & PACING PLAN (MANUAL WORKSHEET) | 0.86 | 1:28:29 | 9:18 AM | 7 @ 10.1mi = G,W | 142-152 (<83%) | Gatorade + 2 Fastchews | |||||||||||||
18 | 1:40:45 | 9:30 AM | 8 @ 11.5mi = G,W | 143-152 (<83%) | Water + Gel | |||||||||||||||
19 | HR % of Max | First 5k | 10k | 15k | 20k | 25k | 30k | 35k | 40k | Final 2.2k | GOAL AVG | 0.86 | www.4StarEndurance.com/RunDot | 1:50:24 | 9:40 AM | 9 @ 12.6mi = G,W, MG | 144-153 (<83%) | Gatorade + 2 Fastchews | ||
20 | AGGRESSIVE | 80% | 81% | 82% | 83% | 84% | 85% | 86% | 87% | 88% | 84.0% | 0.86 | Estimated GOAL PACE | ADAPTIVE RunDot TARGET PACE | 1:59:09 | 9:49 AM | 10 @ 13.6mi = G,W | 144-153 (<84%) | Water + Gel | |
21 | NEGATIVE SPLIT | 75% | 76% | 77% | 78% | 79% | 80% | 81% | 82% | 83% | 79.0% | 0.86 | 8:46 | 0:08:46 | 2:07:55 | 9:57 AM | 11 @ 14.6mi = G,W | 145-154 (<84%) | Gatorade + 2 Fastchews | |
22 | Your Target HR: | 0.86 | PREDICTED MARATHON FINISH TIME | RaceX PREDICTED FINISH TIME | 2:17:33 | 10:07 AM | 12 @ 15.7mi = G,W, MG | 145-154 (<84%) | Water + Gel | |||||||||||
23 | 0.86 | 2:28:04 | 10:18 AM | 13 @ 16.9mi = G,W | 146-155 (<85%) | Gatorade + 2 Fastchews | ||||||||||||||
24 | GOAL PACE: | 3:49:33 | 3:49:33 | 2:37:42 | 10:27 AM | 14 @ 18.0mi = G,W, MG | 146-155 (<85%) | Water + Gel | ||||||||||||
25 | 2:46:28 | 10:36 AM | 15 @ 19.0mi = G,W | 147-156 (<85%) | Gatorade + 2 Fastchews | |||||||||||||||
26 | FUEL PLAN (e.g. 1 gel every 5k?): | 2:56:59 | 10:46 AM | 16 @ 20.2mi = G,W, B | 147-157 (<85%) | Water + Gel | ||||||||||||||
27 | 3:15:23 | 11:05 AM | 17 @ 22.3mi = G,W, B | 148-157 (<86%) | Water + Gel | |||||||||||||||
28 | MANTRA or FOCUS: | 3:21:31 | 11:11 AM | 18 @ 23.0mi = G,W, B | 148-158 (<86%) | Gatorade + 2 Fastchews | ||||||||||||||
29 | 3:34:39 | 11:24 AM | 19 @ 24.5mi = G,W | 149-158 (<86%) | Water + Gel | |||||||||||||||
30 | 3:40:47 | 11:30 AM | 20 @ 25.2mi = G,W | 150-159 (<87%) | Gatorade + 2 Fastchews | |||||||||||||||
31 | FUELING & PACING PLAN (AUTO-CALCULATED EXAMPLE) | 10-10-10 PACING STRATEGY | 3:49:33 | 11:39 AM | FINISH (26.2mi) | LINKS & RESOURCES | ||||||||||||||
32 | HR % of Max | First 5k | 10k | 15k | 20k | 25k | 30k | 35k | 40k | Final 2.2k | GOAL AVG | First 10 miles | Second 10 miles | Final 10k | Worksheet Link: | https://tinyurl.com/4star-negativesplit | ||||
33 | AGGRESSIVE | 80% | 81% | 82% | 83% | 84% | 85% | 86% | 87% | 88% | 84.0% | 81% | 84% | 87% | Join 4 Star Club: | www.4StarEndurance.com/Club | ||||
34 | NEGATIVE SPLIT | 75% | 76% | 77% | 78% | 79% | 80% | 81% | 82% | 83% | 79.0% | 76% | 79% | 82% | TriDot/RaceX Trial: | www.4StarEndurance.com/TriDot | ||||
35 | Recommended TARGET HR: | 147 | 148 | 150 | 152 | 154 | 156 | 158 | 159 | 161 | 153 | 139-148bpm | 145-154bpm | 150-159bpm | VO2 Max Testing: | www.MetabolicAthlete.com | ||||
36 | CardioCoach Info: | www.4StarEndurance.com/CardioCoach | ||||||||||||||||||
37 | Recommended TARGET PACE: | 9:03 | 8:58 | 8:54 | 8:49 | 8:45 | 8:40 | 8:36 | 8:31 | 8:27 | 8:47 | 3:50:06 | GOAL TIME | RunDot Trial: | www.4StarEndurance.com/RunDot | |||||
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39 | FUEL PLAN (e.g. 1 gel every 5k + 1-2 gatorade cups?): | 124 cal | 123 cal | 122 cal | 121 cal | 120 cal | 119 cal | 118 cal | 117 cal | 116 cal | 880 cal (TOTAL) | |||||||||
40 | MANTRA or FOCUS: | SHORT & EASY "MIDFOOT" STRIDE | Breathe @ 4:3 rate | SMILE FOR FRIENDS! | "HIPS TO NIPS" | Still breathing @ 4:3 rate? | "RESET DRILL" | BREATHE DEEPER @ THE WALL | Keeping a FORWARD LEAN? | Breathe @ 3:2 rate | CELEBRATE! | #MetabolicAthlete #MetabolicRunner #4StarEndurance #FlyHigher #MakeNoSmallPlans #CardioCoach #VO2Max | ||||||||
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