What's your goal time?
Drag the clock. Get the time to hit at every 10K sign.
| Stage | Watch pace | Effort |
|---|
Lose time? A portaloo or a busy drink station? Up to 2 minutes, go straight back to your pace and don't sprint to win it back. More than 2, take it back 5 seconds a K over the next 10K, never in one go.
Pace and sign disagree? Trust the clock at the sign. Your watch reads about 1% long.
Your copy is on its way, probably to the wrong folder
We've emailed this plan to . Screenshot it now anyway. Then find our email so the next ones land:- Gmail: check Promotions and Spam. Found it? Tap "Not spam", or drag it to Primary.
- Outlook or Hotmail: check Junk and tap "Not junk".
- iPhone Mail: check the Junk folder.
Search for "Engine Room". Questions about your plan? Reply to that email. Luke reads every one.
- 3 hours beforeAbout 2g of carbs per kg. At 70kg that's 140g: two white bagels with jam and a glass of juice is about 150g.
- Before the gunAnother 30g in the start pen, when nerves have killed your appetite. A banana does it. So will our Carb Bar, once the first batch is out.
- 20 minutes inYour first gel. Then the plan above takes over.
You're on the waitlist. You'll hear about the bar before anyone else.
Thank you so much for this guide, you should be charging for such valuable information!
Made by Luke & JamieTwo runners who hit the wall and did the maths →
Dave −45 min · Ellie sub-3 · Conor 2:47 · Tom 3:191M+ views · 100+ free plans sent
Straight from our inbox.
Real messages from runners. Names changed for privacy.
Mate!!!
3:19:25!!
Thankyou mate - did as you said and we got it done 🤝
Was dead around 38k but we powered on 🤣
Hi Luke,
Race: Dublin Marathon
Finish time: 3:28:48 - First Marathon
How the plan went: The plan you gave me regarding pacing (where and when to push), milestone times and the gels worked out really well. I felt in control throughout and was able to push after heartbreak hill with my 3rd fastest 5k pace.
Thank you so much for the advice and guidance it really made a massive difference for me on the day.
Goal time is sub 3.40... in a perfect world 3.38. I use the precise gels, jelly babies and squares bar during the race.. And i did Sydney maro last year and my time was 3.52
That’s with you now Fergal - all the best for the day!
Ok perfect thank so much Luke, really appreciate it 🙏❤️
Hi Luke !! I just wanted to say a massive thank you for the plan you emailed me before Dublin Marathon. I followed your pacing plan and fueling protocol. I was hoping for a sub 3.40 (3.38 was my goal).. I got my PB and finished at 3.36 so I was buzzin. Thanks again for the plan, it really helped!!❤️
Thanks a million for all the amazingly helpful and super insightful videos ahead of Dublin - superb content! Your wind advice and sub 3.30 pacing guide got me a 4mins PB (3.35). Keep up the good work 🙌
Race and date:Dublin Marathon Goal ti...
Hey Clare, A 1:40 half marathon is a...
Hi Luke
I stuck to your pacing plan in Dublin on sunday. Got my PB 3.36- 10mins faster than what i thought i would get. Your adive was amazing. Thank you so mucj
Thanks so much for all the marathon info and marathon split times. Despite the conditions, managed 3:59:35 fpr my first marathon. Thanks a million, Emma
3:59 PB! I’m running a marathon today and I feel good on repeat from 0-40k. 40k to finish I don’t think I could even remember the words 😂 great tips!
Race and date: Dublin Marathon 25/10/...
Hey Kevin, Targeting a 4:20 finish fo...
Luke,
Thank you so much for this guide, you should be charging for such valuable information!
I will continue to support you on the social media platforms and try some of your products in the future.
Thanks again.
‼️
12 minute pb ❤️
Race and date: Dublin Marathon, 25th...
Hey Mark, A 1:29:30 half marathon is a...
Hi Luke,
Thank you getting back to me. This is really helpful. I should be able to program those target pace zones in to my garmin watch.
I'll follow the plan and the fueling protocol. If you're running Sunday or another marathon later in the year best of luck to you!
Mark
Hey Luke hope things are well man! Just wanted to let you know that I ... got the time I was looking for.
Not to cringe it up or anything but it was one [of] the best days of my life 😂
Should be with you now Orla!
Thank you SO much. I have it! Just in work so will read later. Really appreciate it sooooo much!❤️
Race and date: Sunday 25th Dublin Ma...
Hey Eoin, A 1:18 half and a 2:52 in Cor...
This is great, thank you so much!
Kind regards
Eoin
No worries at all, Eoin. Go get it done on Sunday!
Just wanted to say thanks, your videos have helped
Unreal Niamh - give it socks on the day!
Should be with you now Sarah!
Perfect thank you I’ll have a wee look
That’s so good much appreciated Luke❤️
Race and date: Husskerson, Jervis Bay...
Hey Ben, Great to hear from you lad!...
Thank you Luke!!
Keep up the videos, enjoying them all 🫡
Race week!! Hi lads, Thanks a mil for t...
Hey Darragh - Yeah your logic makes com...
This is great, thanks so much for the advice Luke!
Race and date: Dublin Marathon 25 Oc...
Hey Shane Targeting a 3:22 finish lad at...
Thank you, Luke - great guidance!
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Ran with our plan? Tell us your time →
Dublin, Frankfurt, New York: we want to hear how it went, good or bad. We read every one, and the best days end up on this wall (only with your OK).
Brilliant, thank you. Luke reads every one of these.
Photo: Luke and Jamie together, faces visible, at a race or on a run2 accountants who hit the wall, then did the maths.
We're Luke and Jamie. We're not pro athletes. We're two lads with jobs who run, got it wrong, and wrote down what fixed it.
- ✕Bonked on ultras because we didn't take enough carbs
- ✕Ate gels at mile 20 that made us want to stop
- ✕Binned more rice crisp batches than we'll admit
- ✓Turned the fixes into videos with 1M+ views
- ✓Sent 100+ free plans, and answered every reply
A pace calculator gives you one number. That's how the wall finds you.
Divide 42.2 by your goal and you get one even pace from the gun. Your plan does 4 things a calculator can't.
It starts you behind, on purpose
For a 3:45 you're about 40 seconds down at the 10K sign. They're the cheapest 40 seconds of your race, and they're what keeps you running at 32K.
It builds in your watch's error
A GPS watch reads about 1% long in a race. Your paces are a few seconds quick to cover it, so the chip still says your goal when your watch says 42.6.
It puts your fuel on the clock
First gel at 20 minutes, then every 30, with water. That's 60g of carbs an hour, timed to the minute, plus how many to carry.
It leaves room for a portaloo
Every plan finishes a couple of minutes under your goal. Stop for a portaloo and you go straight back to your pace. No panic sprint.
Before you ask.
Anything else? Reply to any of our emails. Luke answers them himself.
Is it really free?
Yes. No card, nothing to buy. You get your plan on screen and by email, then race tips from us every week or two. Unsubscribe in one click.
I never got the email
Check Promotions, Spam or Junk and search for "Engine Room". That's where most of the missing ones are. Your plan is on screen the moment you sign up, so save it to your lock screen or print the band there and then.
Is this the same plan as the videos?
Yes, it's the same method, worked out for your goal: a slower first 10K, paces a few seconds quick for your watch, a couple of minutes in hand, and your gels on the clock.
I don't have a goal time
Pick "Not sure yet" and reply to our email with your last half marathon time. Luke will work out a goal with you.
Km or miles?
Both. Every pace comes in both.
Are you selling something?
Not yet. We're making a 30g carb bar for race morning. Join the waitlist if you want first go. It's a separate yes, and it's up to you.
On a phone: press and hold the picture, then Save to Photos. Set it as your lock screen from Photos.
Download it instead