How to Calculate Your Marathon Pace? (Even If You've Never Run a Marathon)

How do you figure out your marathon goal pace when your only race experience is a 5K, 10K, or half marathon? In this episode, Michael, Alex, and Katelyn break down the math including how to use the VDOT calculator, why marathon pace isn't a static number, and why starting conservatively is almost always the right call. They also answer two listener questions on super shoes: whether slower runners should bother with carbon-plated racing shoes, which super shoes offer the most cushion for injury-prone runners, and how to actually test shoes before race day. Plus: a listener pushes back on "bro science" in running: are ice baths, foam rolling, and the 10% rule actually backed by evidence? The team gets into it. Chapters: 0:00 Intro 2:24 Shoe Reviews: Asics Nova Blast 6 & Saucony Endorphin Elite 3 8:43 Big Things Are Coming: Mara App & Marathon Handbook Updates 9:56 Shoutouts From the Community 13:27 Sponsor: Momentus Fiber Plus 14:49 Today's Big Question: How Do You Calculate Marathon Pace? 15:14 Phil's Marathon Pace Dilemma (Listener Voice Note) 36:01 Sponsor: RYTHM Health Test 38:37 Super Shoes for Your Birthday? 43:34 Finding Your Perfect Race Day Shoe 55:45 Max Cushioning Meets Carbon Plate 1:02:59 Is Running Full of Bro Science? 1:21:47 Wrap-Up SUPPORT OUR SPONSORS: This episode is presented by Momentous. Use promo code MARATHON for up to 35% off your first order: https://⁠livemomentous.com We use RYTHM for easy, convenient blood tests. 15% OFF : https://RYTHM.HEALTH/MARATHON 📩 Send us your questions: [email protected] 🎙️ Leave a voice message via SpeakPipe, link on marathonhandbook.com 📰 Subscribe to the Marathon Handbook newsletter: marathonhandbook.com