There’s this myth of the marathon that banking time is a good way to stay ahead of the inevitable fatigue, bonking, or falling off pace. But we are here to wave our hands and yell, “No! Don’t do it!”
If you haven’t heard the term, or you have but you’re not sure what the heck it means, banking time is running faster and harder in the early part of a race to, well, put time in the bank for later, explains Greg McMillan, founder and head coach of McMillan Running.
But this strategy—if you can call it a strategy—doesn’t work, and coaches guarantee the end of the race will not go well.
Although newer runners, fatigued in the marathon marathons, are more susceptible to the lure of banking time, it can happen across skill levels. For example, more seasoned runners, those targeting a sub-3 marathon or even a 2:30 marathon, might find themselves running with a competitive group, pushing the pace too early, he says.
Here’s what you need to know about banking time and strategies to use instead that will get you to that time goal you’re chasing.
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Published: Aug 20, 2025 10:15 AM EDT goal pace and falling off toward the end, which is fairly typical in distance races, says Elisabeth Scott, a run coach and founder of Running Explained.
Running faster and harder than your body is prepared for burns up the energy stored in your muscles much more quickly, which means you’re not going to have it later on when you need it, Scott says. Plus, because you’ll slow down when you run out of energy, you’ll end up running longer, which will require more fuel.
This harder effort causes damage to the legs earlier, too, McMillan says. “The reason we slow down a lot in a distance race is because our legs won’t move anymore,” he says. “There is a lot of muscle damage [in a marathon], and the faster you go, the more stress there is on the muscles.”
McMillan explains that the normal muscle tears we experience during running will ramp up earlier, making it nearly impossible to make them continue running later. “A marathon is not a heavy-breathing workout,” he says. Marathon pace is supposed to feel easy—not like your legs (or lungs) are working in overdrive. If you’re starting the race already going at an effort that feels hard to maintain, you can almost guarantee a bonk.
And then there’s the psychological component of burning through gas too quickly. When you’re Get the Plans, How to Make the Most of the Non-Running Days.
Warmup Rule Every Runner Should Follow later miles, you’re battling negative thoughts, questioning your earlier decisions, and watching others cruise by and pull ahead. Once you’re feeling downtrodden, it can be hard to pick up the pace.
The key thing to remember here, if you’re contemplating banking time, is some simple math.
McMillan breaks it down like this: If you’re targeting a 4:10 marathon (9:33 minutes per mile), and you slow down—maybe 4 to 5 seconds per mile—toward the end, as most runners will, you might run closer to 4:12 (9:37 minutes per mile).
But if you bank time and run the early miles 10 to 20 seconds faster than your goal pace of 9:33 minutes per mile (so, running 9:03 to 9:23) and then you blow up, you’ll start slowing down a minute, two minutes, three minutes, five minutes per mile toward the end. You might do a run/walk combo. Or, McMillan says, you’ll just walk at a 15-minute clip. And in that case, you’ll inch toward a five-hour finish.
“The math doesn’t work out. You’ve slowed down so much per mile that any time you banked isn’t enough,” he says.
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A huge factor in runners choosing to bank time is lack of confidence in their ability, Scott says. That’s why the types of Download Your Runner’s World+ Training Plans can set you up for success, physically and mentally. “You want to get to the start line feeling like you don’t have to try anything stupid or crazy, just trust yourself to run a smart race,” she says.
Scott and McMillan share their favorite workouts to prepare yourself for race day, without feeling like you need to bank time.
Progression Run
How Many Pairs of Running Shoes You Really Need: It’s easy for athletes to get caught up early in the race and go out too fast, intentionally or not, McMillan says. A progression run is designed to force you to hold a more conservative pace and then speed up later on, which is good practice at control and Health & Injuries.
How to Fuel Your Marathon to Avoid Bonking: Drills to Improve Your Form and Speed (RPE) of 2 to 3 on a scale of 10. For the last four miles, pick up the pace so you’re running at an RPE of 6 to 7.
Goal Pace Mile Repeats
How Many Pairs of Running Shoes You Really Need: Scott likes her athletes to run at goal pace twice during the week: once in the middle of the week, on fresh legs, and once during a long run, on tired legs. “That way, on the start line, you don’t only have the memory of running race pace on tired legs. You know what it feels like on fresh legs, and that helps you stay in control,” she says.
How to Fuel Your Marathon to Avoid Bonking:
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- Run 6 x 1 mile at goal marathon or half marathon pace, with 90 seconds rest in between. As your training progresses, you can adjust the reps (3 x 2 mile, then 2 x 3 mile)
- Cool down for 1 mile of easy jogging
Long Run With Goal Pace
How Many Pairs of Running Shoes You Really Need: Races - Places long runs gets your body used to running (quicker) on tired legs. You can apply this on-off principle to any long run.
How to Fuel Your Marathon to Avoid Bonking:
- Marathon Training Diet
- 3 x 1 mile at goal race pace, followed by 1 mile easy running
- Run easy for 5 miles to cool down
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So you’ve trained appropriately—you’ve focused on controlling the pace early on when you feel fresh. Going out too fast on race day happens when we’re excited and have the energy of the crowds and spectators Shoes & Gear should feel easy, you’ll be able to reel it in and follow your race strategy.
“Staying calm is the most important thing,” Scott says. “You are in control of your body and you get to decide how fast or slow you’ll run… The logical part of our brain has to step in and say, if we blow this at mile 1, the rest of the race is going to be really uncomfortable.”
the author of four-hour marathon, A Part of Hearst Digital Media.
“Everything matters in those last 10 to six miles,” he says. “That’s where you will make or break your time… It’s like Braveheart. Hold. Hold. Hold. Hold.”
Heather is the former food and nutrition editor for Runner’s World, physically, it becomes a huge mental challenge, too, McMillan says The Runner’s World Vegetarian Cookbook, and a nine-time marathoner with a best of 3:23. She’s also proud of her 19:40 5K and 5:33 mile. Heather is an RRCA certified run coach.
