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What Is the 10-10-10 Rule for the Marathon?

A simple pacing framework that helps marathon runners avoid early mistakes and finish stronger.

What Is the 10-10-10 Rule for the Marathon?

The marathon is notorious for punishing poor pacing. Many runners feel strong early, only to struggle badly in the final third of the race. The 10-10-10 rule is a simple pacing strategy designed to prevent that mistake by breaking the marathon into three mental and physical phases.

Rather than focusing on one average pace for 42.2 km, the rule encourages runners to adjust effort across the race based on how fatigue naturally develops.

The Three Parts of the 10-10-10 Rule

The marathon distance is split into three segments:

First 10 Miles (≈16 km): Hold Back

The opening 10 miles should feel comfortably controlled. This is where many runners make their biggest mistake by running too fast due to adrenaline, fresh legs, and crowd energy.

At this stage:

  • Effort should feel easier than marathon pace suggests
  • Breathing should be relaxed and conversational
  • You should feel like you’re leaving something “in the tank”

Physiologically, glycogen stores are full and fatigue signals are low. Running too hard here increases carbohydrate usage early, which raises the risk of hitting the wall later.

Middle 10 Miles (≈16 km): Lock In

The second 10 miles are about settling into rhythm. This is where true marathon pace belongs.

During this phase:

  • Effort should feel steady and sustainable
  • Pace should be consistent, not forced
  • Fueling and hydration become critical

Research on marathon pacing shows that even or slightly conservative pacing through the middle portion of the race is strongly associated with better finishing times and reduced late-race slowdown (Haney & Mercer, 2011).

Final 10 km (≈6.2 miles): Compete

The last segment isn’t about pace—it’s about effort.

If the first 20 miles were paced correctly:

  • You can gradually increase effort
  • Pace may naturally stay the same or even improve
  • Mental toughness matters more than metrics

If pacing was too aggressive early, this phase becomes survival. If pacing was disciplined, this is where runners can pass others and finish strong.

Why the 10-10-10 Rule Works

The rule aligns well with how fatigue accumulates during prolonged endurance exercise:

  • Glycogen depletion increases sharply after ~30 km
  • Neuromuscular fatigue rises disproportionately late in the race
  • Perceived effort increases even if pace stays constant

Studies consistently show that positive splits (running the second half slower than the first) are common among recreational runners, while elite and successful marathoners tend to run even or negative splits (March et al., 2011).

The 10-10-10 framework encourages restraint early, which protects against catastrophic fatigue later.

How This Differs from Running Even Pace

An even-pace strategy assumes ideal conditions and perfect execution. In reality:

  • Weather may change
  • Crowds disrupt rhythm
  • Fatigue isn’t linear

The 10-10-10 rule is more flexible. It accepts that the marathon should feel easier early and harder late, even if pace doesn’t change much on paper.

Common Mistakes with the 10-10-10 Rule

  • Taking “easy” too literally and running far slower than goal pace
  • Ignoring fueling, assuming pacing alone prevents the wall
  • Chasing pace late, instead of running by effort

The rule works best when paired with practiced fueling and realistic goal pacing from training.

Who Should Use the 10-10-10 Rule?

This strategy is especially useful for:

  • First-time marathoners
  • Runners prone to starting too fast
  • Anyone racing in warm or unpredictable conditions

More experienced runners may still use the framework mentally, even if they fine-tune exact pace targets.

Practical Takeaway

The marathon isn’t run evenly from start to finish—it’s managed.

The 10-10-10 rule helps runners:

  • Stay disciplined early
  • Stay controlled in the middle
  • Stay competitive at the end

Run the first 10 miles with patience, the next 10 with purpose, and the final 10 km with courage.

References

  • Haney, T. A., & Mercer, J. A. (2011). A description of variability of pacing in marathon distance running. International Journal of Exercise Science, 4(2), 133–140.
  • March, D. S., Vanderburgh, P. M., Titlebaum, P. J., & Hoops, M. L. (2011). Age, sex, and finish time as determinants of pacing in the marathon. Journal of Strength and Conditioning Research, 25(2), 386–391.