Berlin Marathon: Target Times and Race-Day Nutrition
From target paces between 3:28 and 3:43 to gels and electrolytes, the golden rule is never try anything new on race day.
Setting realistic target times and dialing in an in-race fueling strategy are crucial steps before tackling 26.2 miles in Berlin. Explore pace projections and nutrition plans for race day.
Setting a time goal for the 26.2-mile distance requires an honest appraisal of the training cycle completed. In the final stretch of race preparation, analyzing benchmarks like a recent half marathon personal best helps calibrate a realistic race-day pace, preventing late-race blowups caused by over-optimism.
Based on a 1:45 half marathon clocked in Rio de Janeiro during the training cycle, calculated projections point to a finish between 3:38 and 3:43 for Thiago Kawamura. Despite minor setbacks and a bout of illness during preparation, a solid comeback in the final weeks supports the goal of crossing the finish line around 3:40.
Realistic projections and race pace
For Fabio Bessa, who maintained a consistent five-day-a-week training routine for most of the cycle, built fitness would allow aiming below 3:20 under ideal conditions. However, adjusting expectations for minor setbacks and training plan tweaks, the practical target is set at running sub-3:30, targeting the 3:28 to 3:29 range.
The margin for error on a flat and fast course like Berlin is slim: setting a pace disconnected from accumulated training mileage usually takes its toll in the final miles. Therefore, working with time ranges—an optimal target versus a conservative safety pace—protects runners against race-day missteps.
Race fueling with zero improvisation
Beyond pacing, an intra-race fueling strategy for the marathon distance must be rigorously practiced before race morning. The plan designed for the event involves starting with a handheld bottle containing carbohydrates and electrolyte replacement (salts), securing early hydration without relying solely on initial aid stations.
Throughout the second half of the course, energy maintenance shifts to carbohydrate gels—including neutral flavors and options with higher sodium concentrations (such as 300 mg). Guided by sports nutritionist Natália Peres, the ultimate rule for race day is sticking strictly to what was tested in training: never try anything new on race day.