Thread by @AskCoachParry

1/10 🏃‍♂️Want to shave 20 minutes off your #ComradesMarathon time? Whether you’re chasing a medal or just the 12-hour cutoff, every runner can take some gems from this thread. Let's start right at the beginning: your seeding. Here's how it affects your time⌛️ #RunningTips

2/10 🚦Depending on your seeding, you could lose up to 12 minutes even before you cross the start line! A-seeds, you’re safe. But if you’re B-H, you're losing precious time. So, how do you cut down on this? Here's Time Saver Tip #1👇 #ComradesMarathon2023

3/10 🕓Time Saver Tip #1: Make sure you get to the front of your batch. You must get into your seeding pen early to avoid being pushed to the back. Depending on your batch, this could save you between two to four minutes on race day. #Comrades2023

4/10 📏Fun fact: The #ComradesMarathon2023 Down Run is 2.5km shorter than previous ones. That's an extra 10-15 minutes you've gained, depending on your medal goal. Let's dive into Time Saver Tip #2 👇

5/10 🎯 Time Saver Tip #2: Don't panic or rush at the start line. Even if you're in the 12-hour or H batch, you've got extra time. The cutoffs are planned so that you only need to catch up the time you've lost by the 80km mark. #MarathonRunning

6/10 📈Time Saver Tip #3: Keep moving! 🚶‍♂️Promise yourself to take a step forward every second of the day. Whether you're running or walking, constant progress is key. This means at aid stations, when you see your spectators, don't stop. #RunningAdvice

7/10 ⏱️Stopping at half of the 46 aid stations could cost you 10-20 mins. Chatting with spectators? Add another 6 minutes. And a seemingly innocent massage? That could set you back 3-5 minutes. This all adds up and could cost you 20 minutes on race day. #Comrades2023

8/10 🚀Now, let's do some math: Arriving late at the start, stopping at water stations, chatting with spectators, and stopping for a massage - all these could cost you up to 20 minutes on race day. That's 20 minutes you could save just by keeping moving! #Running

9/10 ⚠️One crucial point: if you’re too fast in the first half, it’ll cost you in the second half. Going 4 mins too fast through halfway can set you back 16 mins in the second half. Going 5 minutes or faster? You’re looking at 40-plus minutes lost. #MarathonTips

10/10 🏁 To conclude, preparation, discipline, and constant progress are key. Stick to your pacing chart, keep moving, and don’t waste precious time stopping unnecessarily. Happy running, everyone! #ComradesMarathon2023 #RunningTips

Make sure you grab your #ComradesMarathon2023 pacing chart here: coachparry.com/comrades-marat…