The same applies to the 800 metres race. A first lap should not be faster than 4 seconds off one s best time for 400 metres. A marathon which sees the first half run in 1 hour 30 minutes and the second part in 1 hour 50 minutes has been badly executed. The favoured method is to run 51 per cent of one s time for the first half and 49 per cent for the second half. For races lasting more than one hour it is not sufficient enough for us to eat big quantities of carbohydrates for the 48 hours before because some are burnt very quickly and NOT stored as glycogen.
Long races require a high intake of low glycemic carbohydrates.
High glycemic carbohydrates include glucose, honey, parsnips, carrots, white potatoes, bananas, raisins, white flour spaghetti, cornflakes, white rice, white flour pancakes and white bread. High glycemic carbohydrates can be taken 2 hours before competition and within 30 minutes afterwards. For example, three bananas sliced lengthways between two slices of bread will supply 600 calories of immediate energy. If the answer is yes , run three quarters of the distance of the race well within yourself and try to start passing others for the last quarter. If so, run half the distance of the race comfortably and then start passing others to the finish.