Baltimore's relentless hills deliver nearly 1,000 feet of climbing — with the brutal Federal Hill climb waiting at mile 24. A flat-course plan will leave you shattered. Get a personalized training plan built for Baltimore's demanding terrain.
Baltimore's course is relentlessly hilly. Unlike Boston where hills cluster in one section, Baltimore spreads the climbing throughout — with the cruelest hill, Federal Hill, at mile 24 when you have nothing left.
Each segment of the Baltimore course demands a different strategy. Here's what your plan prepares you for.
Baltimore isn't about hitting pace — it's about managing effort across 977 feet of climbing. Here's the data-driven approach for a 3:30 goal.
| Segment | Pace/mi | Strategy |
|---|---|---|
| Miles 1–3 | 8:00–8:05 | Flat start — conservative pace, save everything for later. |
| Miles 4–13 | 8:10–8:40 | Effort-based. Accept variable splits through Druid Hill & Montebello. |
| Miles 14–22 | 8:00–8:15 | Rolling waterfront — steady effort, refuel before Federal Hill. |
| Miles 23–26.2 | 8:30–8:00 | Slow on Federal Hill, then let the downhill finish carry you. |
Get custom splits for your goal time and the Baltimore course profile
Free Pacing Calculator →A flat-course plan will get you destroyed at Federal Hill. Here's what makes this plan different.
Complete weekly training with progressive mileage, quality sessions, rest days, and cross-training. Periodized into base, build, peak, and taper phases.
Progressive hill workouts building to a Federal Hill simulation — a steep climb at mile 20+ of your long run. You'll know exactly what mile 24 feels like.
Heavy emphasis on quad, glute, and calf strength to handle 977 feet of climbing. Step-ups, hill sprints, and eccentric loading built into your schedule.
Five personalized training zones. On a course this hilly, effort-based racing is essential. Every workout has HR targets so you learn to pace by feel.
Course-adjusted effort targets, fueling schedule, aid station strategy, mental cues by segment, and weather contingency adjustments.
Pace adjustments for October's 40–65°F range. Mid-October weather is typically ideal, but your plan includes warm and cold contingencies.
October typically delivers cool, crisp conditions perfect for marathon performance. Your plan includes adjustments for every scenario.
Cool start conditions. Arm sleeves and gloves for early miles. No pace adjustment needed — this is fast weather for a hilly course.
The sweet spot for Baltimore. Hill climbing generates extra heat — slightly cool air keeps you comfortable. Best performance conditions.
Warmer than ideal for a hilly course. Hill climbing + heat = faster dehydration. Slow 1–2% and increase fluid at every station.
October rain is possible. Slippery conditions on hill climbs and descents. Shorter stride, cautious descents, and waterproof hat recommended.
Personalized pacing, Federal Hill prep, hill endurance training, weather strategy, and race-day fueling — all calibrated to your goal time.
Get My Baltimore Training Plan — $19 →Course-adjusted mile-by-mile splits for Baltimore's elevation profile. Enter your goal time for custom pacing.
Personalized carb, fluid, sodium, and caffeine targets based on your body weight and goal pace.
Predict your Baltimore finish time from recent race results or connect Strava for AI-powered prediction.
5-day carb loading protocol with daily gram targets. Maximize glycogen for race day.
Assess your readiness for warm conditions. Baltimore's race-day weather can be variable.
New to marathons? Start here for training fundamentals, gear, and race-day preparation basics.
Training for Baltimore? These courses share similar terrain challenges.
Newton Hills at miles 16–21 are the signature challenge. Less total climbing than Baltimore but iconic hill placement on a point-to-point course.
Five bridges and constant rolling terrain. Similar total climbing to Baltimore with the Queensboro Bridge as the signature challenge.
Less total climbing but similar rolling profile through DC. A good training race option before Baltimore.