Pripravnički južni maraton

Race strategy

Run easy on the first mountain, then go all out on the second.

• Start easy and control your HR up to 11.6km.
• Hold your race pace up to 18.0km, but stay in control.
• All downhill to the finish: go all out!
• Go easy on the first downhill, then run your race pace, and go all out on the final descent from 18.0km.
• Start · 0.0km–1.6km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.6km–11.6km · Descent of 280m averaging 3%, high point 527m. Plus 1 more climb and 1 descent. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace.
• Work · 11.6km–18.0km · Plus 1 more climb. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 18.0km–22.4km · Descent of 258m averaging 6%. Build to the finish: leave whatever you have left out on the course. Long descent: keep it even and let go only near the end.

Course

The course climbs 898m+ and descends 898m−. With 41m/km of climbing, this is a rolling, mostly runnable course. By gradient, 44% of the distance is uphill, 32% downhill and 24% flat. The longest climb runs 6.3km at an average 4.6% grade (290m of vertical). The longest descent runs 8.5km at an average 3.3% grade (280m of vertical). The steepest climb averages 13.1% over 0.6km. The steepest descent drops at 15.1% over 1.1km. Surface: 89% trail and 7% road.

Summits

The highest summit on the course is Ledinačka Kapija (503m), 18.5km from the start. Other named summits along the route: Debeli hrast (442m). The course also passes close to Astal (485m).

Poles

The course is runnable enough that trekking poles are not needed.

Quad damage

Quad damage risk is low (index 12 of 100): a few descents worth noting, none of them decisive.

• Go easy on the first downhill, then run your race pace, and go all out on the final descent from 18.0km.
• 3.2–11.6 km · 280 m D−, -3.3% · 10.8 km ahead → your pace