Running 26.2 miles is no joke. Even for the fastest runners, a marathon is an hours-long commitment, and it’s totally normal to feel nervous and overwhelmed by how far you have to run. That’s why, rather than thinking about swallowing the whole elephant at once, so to speak, experienced runners will approach it bite by bit—a strategy sometimes called “chunking.”

“Digestible chunks are a great way of understanding your strengths and visualizing your success,” says Peloton instructor Becs Gentry, who’s an accomplished marathoner. Think about it: You know you can run five miles—you’ve probably done it numerous times in training—so if you just focus on getting through that much distance at a time rather than the full 26.2 miles, you can keep your mind trained on what you know you can achieve.

This might sound like a cheat code, but don’t think this strategy is just for beginner marathoners. Olympian and Boston Marathon champion Des Linden tells The Output that this approach is “super important” for runners of all levels—even the pros. “When we start thinking about how much is left, it gets really daunting,” she admits. “But if you focus on a task in the moment, you can have success with that and then create positive momentum and energy.”

Whether you’re gearing up for your first or 51st marathon, here’s what you need to know about how to break up a marathon in a strategic way and make this race-day tactic work for you. 

Different Ways to Break Up a Marathon

There’s no one perfect way to break up a marathon—in fact, you don’t even need to break it up by measurable distances, such as miles or kilometers. Here are some different ways you can chunk a marathon into smaller sections: 

Whatever your approach, Linden suggests being flexible based on the race you’re running—and how it’s going while you’re racing it. “I think that you have to do it in different ways at different times, depending on how you’re feeling,” she says. For instance, even though the bridges offer natural landmarks in New York City, they might feel too far apart to be useful to you when you’re struggling. “If it’s a really rough spot, it might be like, look ahead and run to that next stop sign or look ahead and catch that one person [ahead of you], and go from there,” she says. 

How to Break Up a Marathon By Distance

With all the above in mind, here’s how Becs typically breaks down her own marathons by distance. “The chunks I use are distances that feel good to me; if shorter or longer blocks work for you, do it,” she says. “The idea is the same: You know you can achieve that, and so your mentality shifts to a more positive mindset, which helps us all thrive.”

Miles 0–10: Keep It Steady

When your legs are fresh and adrenaline is coursing through your body at the start of a marathon, it’s easy to ignore your pacing plan and just let your legs fly. You feel great! Maybe your fitness is stronger than you thought! 

But keep these early miles under control: Remember, research shows that runners who follow a negative split strategy—where they run the second half of the race faster than the first—typically end up with faster race times. This approach helps your body conserve fuel, keeps your heart rate and body temp in check, and delays fatigue. Some coaches even recommend thinking of the first mile or two as a warmup before easing into your planned race pace. And if your fitness truly is stronger than you’d thought, then you’ll be able to speed up later on.

However, although you might feel physically spry, Becs points out that the mental side of things can be especially tough early in the race. “Personally, I know the first 10 miles are going to include my lucid brain games while I fall into a rhythm: not wanting to do 26.2 miles and negotiating on how I will, yearning to get to double-figure mileage, telling myself I won’t do this again,” she says. Finding a way to distract yourself from these thoughts, whether by chatting up a nearby runner or scouting out the best marathon signs, can help to keep your mind from sabotaging your race. 

Miles 10–18: Get in the Groove, But Prepare for Challenges

During these middle miles, find your rhythm and lock in—mentally and physically. “Once I pass the 10-mile marker, I focus on the next eight miles, and as long as I feel good, this is where the racing happens for me,” Becs says. “The realization of all the weeks of training normally appears during this block and the flow state clicks into place.”

That said, this part of the race can often be where problems start to crop up. You’re running through the halfway point, but still have a long way to go, so although the miles are ticking by, you’re not close enough to the finish line to get that “almost there” mental boost—or turn up the dial too far on your pace. Plus, the effects of the distance you’ve now covered can start to pile on.

“[Mile] 15 to 16 is my regular stomach issue moment,” Becs says. And around mile 18—a common spot where runners bonk, or hit the wall—she says her pace always feels like it starts to drag. 

The key is to not let the anticipation of these issues get the better of you. “I try not to think about these ‘milestones’ that might lay ahead for me as I don’t want to welcome them into my thoughts or potentially into my race,” Becs says. “However, if they start to bubble up, I acknowledge them fast and approach them with grace and calm.” That means she’ll take the time to hop in a bathroom instead of just trying to hold on when her stomach begins to act up. And she might have an extra gel, or proactively ask a family member or friend to cheer for her around mile 18 to give her an extra boost.

Linden, meanwhile, suggests doing a systems check to try to dig yourself out of the rough patch. “Really focus on form and pace and effort,” she says. “Nutrition is a huge part too. If you’re slipping on that, make sure that it’s up to date and if you’re having any type of GI distress, there are some little hacks, like taking the fluids, swishing it around and spitting it out, and that can help trick the brain into thinking you’re good.” 

And, as long as you know your stomach can handle caffeine, Linden suggests taking advantage when you start to feel yourself dragging. “I think caffeine is one that a lot of people miss,” she says. “If you're a caffeine person, get a little hit of caffeine with your gel or whatever it may be because that'll wake you up a little.”

Becs also suggests reminding yourself of all the training you’ve put in to prepare for these inevitable challenges. “As long as you’ve done the training, I would advise any runner—beginner or experienced—to reflect on that hard work whenever times get tough on race day, and remember that you can do it as you have done it before,” she says. 

Miles 18–26.2: Focus on the Finish Line

Although many runners think of the final 10K, or 6.2 miles, as the last chunk of their race, Becs likes to think of the last 8 miles. “It’s a regular distance that I run, and I know that no matter what, I can complete it,” she says. “This gives me strength when I am bonking at the end—or courage to race when I am flying!”

This is the time to give whatever you’ve got left in the tank. Maybe you’re feeling depleted, or maybe you’re ready to turn on the turbojets. Either way, ask yourself during each mile of this final stretch: How fast of a pace can I hold for the number of miles I have left? As Becs points out, you’ll start to hit distances you complete regularly, so you can give, say, that familiar 10K effort, and then your 5K effort, and so on. 

Of course, your pace will be slower thanks to all the miles you’ve already racked up. But focusing your effort this way will make sure you’re strategically giving every ounce of energy you’ve got by the time you make it to the finish line—and maybe even have enough left for a final kick at the end. 

When it gets uncomfortable and you’re tempted to pull back, remind yourself why you decided to sign up for this challenge and what it will mean to accomplish your goal. Think about all the work you put in and sacrifices you made over the weeks of marathon training to get to this point. Use anything that will fuel you to keep pushing forward. Fortunately, there are typically more crowds near the finish, so let their energy buoy you. 

The Takeaway 

Thinking of your 26.2-mile race in smaller, more manageable chunks can help to keep your head in a positive place on marathon day—but there’s no one right answer for how to break up a marathon. Some runners might get the most out of thinking of the race as a series of short runs, while others will benefit from using certain landmarks along the course or each time they take some fuel to delineate a new section. And if you’re in the middle of a portion that feels endless, don’t be afraid to break that down into even smaller bites—whether that means taking things kilometer-by-kilometer or block-by-block. 

Just remember: Not every marathon will play out in the same way, so each chunk won’t feel exactly the same to you every time. Even if you’ve historically struggled with a particular section or certain miles, don’t let past experiences get in your head or limit your potential on race day. “Adapt on the fly,” Becs suggests. “If you cruise through the first milestone you predicted might be tough for you, bank that energy and feel the goodness so you can access it later when, potentially, you struggle at a different and new point in your race.”