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

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: livemomentous.com

We use RYTHM for easy, convenient blood tests. 15% OFF : rythm.health/MARATHON

📩 Send us your questions: podcast@marathonhandbook.com
🎙️ Leave a voice message via SpeakPipe, link on marathonhandbook.com
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