🎯 Objective
To complete the London Marathon in under 4 hours through consistent pacing, heat management, and strategic coaching support.
🏃 Athlete Profile
- Name: Josh Young
- Race: London Marathon 2025
- Distance: 42.43 km
- Chip Time: 3:40:32
- Elapsed Time: 3:40:49
- Average Pace: 5:12/km
- Elevation Gain: 145 m
- Device: Garmin fēnix 7
- Shoes: Not specified
- Conditions: Hot and humid (58°F, felt like 65°F)
📊 Pacing Breakdown – Josh Young
KM 1–10 (Opening Settler)
- Average Pace: ~5:00/km
- Notes: Strong, confident start. Settled into rhythm quickly with minimal elevation change. Coaching cues around restraint and rhythm clearly landed.
KM 11–21 (Mid-Race Management)
- Average Pace: ~5:05/km
- Notes: Slight pace fluctuations but remained steady. Heat began to build. Josh maintained effort with hydration and mental focus.
KM 22–32 (Heat and Fatigue)
- Average Pace: ~5:10–5:22/km
- Notes: Pace dipped slightly as heat and fatigue set in. KM 31 showed a spike to 6:35/km—likely a recovery or aid station moment. Coaching emphasis on effort over pace paid off.
KM 33–42 (Final Push)
- Average Pace: ~5:25–5:44/km
- Notes: Despite rising fatigue, Josh held form and avoided major slowdowns. Finished strong and within goal time.
❤️ Heart Rate & Effort
- Average HR: 127 bpm
- Cadence: 167 spm
- Insight: Excellent aerobic control. Cadence remained consistent, and HR stayed in a sustainable zone—proof of disciplined pacing and heat adaptation.
💡 Key Insights
- Pacing Precision: Josh executed a textbook negative split strategy with minor dips and strong recovery
- Heat Management: Despite challenging conditions, hydration and mental regulation kept him on track
- Coaching Impact: Sub-4 goal achieved through structured pacing, effort-based training, and race-day mindset cues
- Recovery Awareness: Strategic slowdown at KM 31 shows smart decision-making under fatigue
🧩 Coaching Applications
- Josh’s pacing data teaches heat adaptation and effort-based racing
- Reinforces the value of cadence consistency and aerobic control
- Models how sub-4 goals can be achieved with strategic pacing and mental regulation
- Encourages athletes to trust their plan and adjust only when necessary