FINISH Support Runner
On the day of the race, you can find the runners in their caps and back of shirts indicating “FINISH Support Runner”; they will run fast enough to clear each checkpoint within time.
Run in front of the “FINISH Support Runner” and you will surely complete your race within the limit time!
In order to reach the finish within the time limit
This page is intended for first-time marathon runners and the ones whose goal is to complete the full distance. Coach Uchiyama provides some tips for successful running.
Regular training runs for a runner range from 20 km to 25 km at a maximum. The full marathon is 42.195 km. This distance is twice as long as that of regular training. It is not possible to run at the pace used during training to run the full length of the marathon. The difficulty and fun of a full marathon lie here.
Training methods during the two months prior to the race
To overcome this difficulty, some smart ideas will come in useful during training in the two months prior to the race.
In addition to training involving distance and speed, exercise with the aim of running at a target pace (pace running).
Also, many runners suffer injuries right before the race.
This may well be because runners run too much out of a sense of anxiety when February comes around, leading to overexertion.
Let's control the training.
The target number of hours and minutes runners aim to finish the race in does not always match the actual finishing time that can be achieved from daily training, experience, and the conditions on the day.
To begin with, let's calculate the practical finishing time and the pace per kilometer.
Calculate the finishing time as follows:
Record of 5 km x 10 + α
* If your monthly running distance is less than 100 km, multiply by 11 instead of 10. "α" is for extra time such as drinking water and toilet stops.
(Record at 5 km x 10 + α) / 42
The pace per kilometer can be roughly calculated using the above formula.
If you are running 5 km in 30 minutes during your regular training, the estimated finishing time should be 30 minutes x 10 = 5 hours + α.
Your pace is 5 hours / 42 = approximately 7 minutes 10 seconds / 1 km.
Two more important points are:
Run at a slow pace during the first half of the race
Put up a good fight in the last half.
This all depends on whether or not you can control your pace.
This may seem easy but it is actually difficult.
Your success also depends on whether you can run at a reasonable pace (not too fast) during the first half, and save your energy for the last half.
I believe that not observing the above accounts for a large percentage of race failures.
Course of Tokyo Marathon 2019
The course is relatively flat. However, there are also about ten places where the route goes up and down within the 10 km to 30 km points, including some small ones. Most of the places where the route goes up and down are bridges over rivers.
After the 10 km point, runners track back along the same course. Although the distance is short, runners will run along areas where the route goes up and down nearly 20 times. As runners get closer to the finish line, their legs will become tired. Areas where the route goes up and down will become tougher for runners even if the areas comprise short and moderate slopes.
In this case, run using shorter strides when you run uphill and do not alter your running rhythm.
When running downhill, do not slow down excessively, rather, run using slightly longer strides.
The full marathon is a "self‐fulfillment" type of sport. Actual assessment of performance should not be made by comparing time records. Amateur runners usually do not have personal coaches. They also most likely do not have a fixed training schedule. Run while looking back at all your efforts. I am sure that it will be a fulfilling and emotional moment to cross the finish line.
Hidden dehydration: It is not wise not to not drink water because you do not want to go to the toilet.
Even though the marathon is held during the cold of winter, ensure that you drink sufficient amounts of water. During the race, in addition to consuming adequate sources of energy, be sure to also take minerals, such as salt.
Minimum pace requirement to finish the marathon
The time limit for the Tokyo Marathon is seven hours. If you are in the last group to start, it will likely take 20 to 30 minutes until you cross the start line.
In addition, when you consider the time necessary to drink water and take toilet stops, you must run the full distance in approximately six hours to be sure that you can finish the race.
6 hours / 42 = 8 minutes 40 seconds / km
Assuming that you run at the same pace over the entire course, this is the minimum pace requirement to finish the marathon.
However, in reality, for runners who have had to wait longer before they crossed the start line, the second checkpoint at 9.9 km (Nihombashi south) is the most crucial time checkpoint.
In the worst case scenario, if you have crossed the start line at 9:40 AM,
you have 50 minutes to reach the first checkpoint (5.6 km), which closes at 10:30 AM. In order to clear this, the minimum pace requirement is 8 minutes 55 seconds per kilometer. This should not be too tight a target.
However, the second checkpoint (9.9 km) closes at 11:00. If you pass the first checkpoint just in time, you must run at a faster pace of less than 7 minutes per kilometer to the second checkpoint. This is a prime bottleneck.
Thinking about the time from the start line, you have 1 hours and 20 minutes. Keep in mind that you should reach this point after running at an even pace of approximately 8 minutes per kilometer.
The most time-limiting section after the midpoint of the course is from the 25.7 km (Asakusabashi intersection) to 30.1 km points (Sukiyabashi intersection).
If you pass the Asakusabashi checkpoint just in time, you must run 4.4 km in 35 minutes, which is a pace of less than 8 minutes per kilometer. It is recommended that runners reach the Asakusabashi checkpoint a little before the closing time.
To support runners who want to finish the marathon, the "Finish Support Runners" will run just fast enough to clear each checkpoint within a specified time limit.
Pass each checkpoint before the support runners do, and make your dreams come true with us.