2026 KDF Marathon - Interactive Race Plan

Course: (per GPX) - Click a goal to refresh splits - Hover the elevation chart to position the marker on the map

Elevation profile (ft) - hover to track on map

Goal pace - watch predicts 4:03/km, 35K sim @ 4:08/km felt controlled, you're fresher now + race shoes
Splits
Phases
Fuel
Cues
KmPaceSplitCumΔ m

Phase 1 - Free Miles ()

Net mildly downhill, gentle rollers. Run goal pace +3 sec/mi (+2 sec/km) MAX. The crowds, downtown energy and slight downhills will tempt you. Resist. Lock onto a pack moving your pace and hide.

Phase 2 - Iroquois Park ()

The climb = ~30 m / ~94 ft sustained over ~1.5 km / 1 mi. Hold effort, not pace - expect to lose 15-25 sec/km (or 20-30 sec/mi). Punchy rollers inside the park, then ~30 m / 100 ft of free downhill back out. DO NOT hammer descents - quads will write a check at km 37 / mi 23 you can't cash.

Phase 3 - The Grind ()

Almost dead-flat back via Eastern Pkwy. Out of the park feels weird - give it 1 km / 0.5 mi. Reset rhythm, then with 10K to go (km 32 / mi 20): if HR is sustainable, nudge 1-2 sec/km (2 sec/mi) faster. There's a small free-pace stretch at km 37 / mi 23, then a tiny bump just before the finish.

Replicate exactly what you used in the 4/6 race sim (35.22 km @ 4:08/km, 2,380 kcal). 6 gels total at the orange dots on the map.
Water at every aid station from km 5 / mile 3 onward (a couple sips). Use Powerade stops (purple on map) post-Iroquois for sodium.
Water Powerade Medical Fuel