How to Master a Marathon Endurance Asia

A special Endurance Asia Podcast collab with Singapore Falcons RC on how to PB a marathon—from building a club-wide marathon block to nailing the taper, pacing, fueling, and race-day mindset. Falcons committee members Chris and Andy are share what worked in a high-PB-rate Seoul/Tokyo season, plus rapid-fire wisdom from guest contributors Alice, Andreas, Darren, Harry, Ben and D’Arcy — covering everything from “don’t cook the first 5K” to “get to 30–32K, then race.”

What we cover

  • Why marathon training makes you a better runner (even for trail/ultra)

  • How Singapore Falcons structure a 4-month marathon block with flexibility

  • The “core sessions” approach (and why Tuesday sessions matter so much)

  • Pacing strategy: first 5K calm → settle → commit from 30–32K

  • Fueling strategy: individual needs, carb timing, and avoiding GI surprises

  • Mindset: gratitude, calm under stress, and reframing late-race suffering

  • Race execution: groups/packs, course knowledge, water stations, problem-solving

  • A simple recap list of the biggest “do’s” (and “don’ts”) in the final week

Key takeaways (quick hits)

  • The hay is in the barn: don’t chase fitness in the last week—protect freshness.

  • Don’t win the first 5K and lose the last 10K.

  • Fuel early and consistently—don’t wait until you feel it.

  • Know the course and remove preventable stress (travel/steps/logistics).

  • Use the pack when it matters, but don’t get dragged into the wrong pace early.

Timestamps (key sections)

Note: these are based on the transcript order—adjust times to match your final edit/audio.

  • 00:00 Intro: Endurance Asia x Singapore Falcons — PB’ing the marathon

  • 02:00 Andy & Chris backgrounds + why marathons are “honest”

  • 05:10 Falcons marathon block: how to coach many abilities at once

  • 10:00 Community + pack mentality: why clubs beat generic training plans

  • 14:30 Andy’s Tokyo execution: patience, pacing by feel, and staying calm

  • 20:30 Fueling + carb strategy (pre-race + in-race)

  • 26:30 Guest tip 1: Alice Brabham — mindset, course knowledge, “run the mile you’re in”

  • 35:30 Guest tip 2: Andreas Wengner — expect the unexpected + don’t rush the first 5K

  • 40:00 Guest tip 3: Darren Southcott — taper, carbs, pacing discipline, don’t chase groups

  • 45:00 Guest tip 4: Coach Harry — 30K discipline, simple fueling, caffeine timing

  • 49:30 Guest tip 5: Ben Khoo — common pre-race mistakes to avoid

  • 55:00 Guest tip 6: Darcy — “sit on the couch for 30K,” run by feel, enjoy the day

  • 60:00 Wrap: the shared themes + final mindset for race day

  • 01:10:00 Recap from Chris on top 15 tips

External linksSingapore Falcons

Contributors (Instagram)

Endurance Asia (all socials)

Rss Apple Podcaster
Podden och tillhörande omslagsbild på den här sidan tillhör Endurance Asia. Innehållet i podden är skapat av Endurance Asia och inte av, eller tillsammans med, Poddtoppen.