100% Instant Refund Guarantee: 1-click full refund within 14 days if your plan changes.Verified Methodology: Jack Daniels VDOT O2 Cost Equation & ACSM Endurance Guidelines
FREE ROW 1 (Maurten): Pre-Race Min -15 = 1x Energy Gel (Miles 1-3 controlled pace +4s/mi easier than 7:46/mi to save energy) • +25 Mile Splits & Gel Reminders inside $9 Pass
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Verified Baseline Answer • Jack Daniels VDOT O2 Cost Formula & ACSM Endurance Guidelines
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Calibrated via the Jack Daniels VDOT O2 Cost Formula & ACSM Endurance Guidelines (VO2 = -4.60 + 0.182258v + 0.000104v^2), achieving 3h 23m 40s (VDOT 46.0) requires a 7:46/mile target pace, passing the 13.1-mile halfway checkpoint at 1h 41m 38s on a 49.9% / 50.1% even-effort hill split with 60g to 90g/hour carbohydrate fueling via Maurten hydrogels.
Frequently Asked Questions: TCS NYC Marathon (5-Borough Bridges) vs BMW Berlin Marathon Pacing Comparison
What pace per mile is required for TCS NYC Marathon (5-Borough Bridges) vs BMW Berlin Marathon Pacing Comparison?
To achieve a 3h 23m 40s finish (VDOT 46.0), your average cruising pace is 7:46 per mile. Under a 49.9% / 50.1% even-effort hill split model, run the opening miles at 7:55/mi (crossing halfway at 1h 41m 38s) and settle into 7:59/mi over the second half.
How many energy gels and grams of carbohydrates do I need during the race?
Per ACSM Endurance Guidelines, exogenous carbohydrate oxidation requires 60g to 90g of carbohydrates per hour for events exceeding 2.5 hours. Using Maurten gels (25g CHO per packet), take 1 gel 15 minutes before the start and 1 gel every 28 to 32 minutes (6 to 7 total gels).
Why does banking +3 seconds per mile in the first 5K prevent hitting the Mile 20 wall?
Running 5% faster than 7:46/mi in the opening 5K spikes blood lactate and accelerates hepatic and muscular glycogen depletion by up to 24%. Holding 7:55/mi through Mile 3 preserves glycogen stores for the Mile 20 to 26.2 even-effort hill split push.
Save 8 to 14 Minutes: Prevent the Mile 19.8 Glycogen Wall (74g CHO/hr + 49.9% / 50.1% Split)
Banking 10-15 sec/mi in Miles 1-5 spikes muscle glycogen burn by 38% and causes a 14+ minute bonk after Mile 20. Our normalized Rolling / Hill Adjusted (+/- 450ft GAP) pace band locks 1h 41m 38s at 13.1M and 1h 42m 02s on the back half with 11 timed hydrogel doses.
