One of the world's six Abbott World Marathon Majors on an almost perfectly flat course through the heart of Tokyo. With 38,000 runners, crowded aid stations and variable March weather, smart pacing and race-day logistics matter as much as fitness. Get a personalized plan built for Tokyo.
Tokyo's course has only 417 ft of total climb spread across 26.2 miles — gentle undulations over bridges and overpasses, but nothing that qualifies as a hill. The key is pacing discipline, not elevation.
Each segment of the Tokyo course demands a different strategy. Here's what your plan prepares you for.
Without hills to regulate effort, flat courses tempt you into going out too fast. The data shows runners who run even splits or slight negative splits at Tokyo finish 3–5 minutes faster than those who positive-split by more than 2 minutes.
| Segment | Pace/mi | Strategy |
|---|---|---|
| Miles 1–4 | 7:00–7:05 | Patient start. Crowds limit pace anyway — use it. |
| Miles 5–13 | 6:50–6:55 | Goal pace rhythm. Flat terrain, settle in. |
| Miles 14–22 | 6:50–6:55 | Maintain. Don't surge, don't fade. Metronomic. |
| Miles 23–26.2 | 6:45–6:50 | Slight push if you have it. Finish strong. |
Get custom splits for your goal time and the Tokyo course profile
Free Pacing Calculator →A generic flat-course plan misses Tokyo's unique logistics. 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.
Discipline-focused training that teaches you to hold even effort without terrain cues. Tempo runs and marathon-pace sessions calibrated for flat racing.
Strategies for running in dense packs of 38,000 runners. Tangent running, aid station approach tactics, and energy-saving positioning.
Five personalized training zones based on your max HR and lactate threshold. Every workout has a target zone so you train at the right intensity.
Course-adjusted pacing splits, fueling schedule, aid station strategy, mental cues by segment, and weather contingency adjustments.
Pace adjustments for Tokyo's 38–58°F early March range. Layering strategy for cold starts, and contingency plan for unseasonable warmth.
Temperatures typically range from 38°F to 58°F, but occasional warm fronts can push into the 60s. Your plan includes adjustments for every scenario.
Common at start time. Throwaway layers essential — you'll warm up by mile 3. Gloves and arm sleeves recommended.
The sweet spot for Tokyo. Most PRs happen in this range. Singlet and shorts. Minimal adjustments needed.
Slightly above ideal. Increase fluid intake at aid stations. Slow goal pace by 1% and focus on effort over splits.
Rare but possible. Adjust pace 2–3%, increase sodium intake, and switch to effort-based racing. Don't chase your original goal.
Personalized pacing, flat-course discipline training, crowd navigation strategy, and March weather prep — all calibrated to your goal time.
Get My Tokyo Training Plan — $19 →Course-adjusted mile-by-mile splits for Tokyo'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 Tokyo 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. Tokyo's race-day weather can be variable.
New to marathons? Start here for training fundamentals, gear, and race-day preparation basics.
Training for Tokyo? These courses share similar flat profiles.
The world's fastest marathon course. Pancake-flat through Berlin's historic center. If you want a PR on a flat course, Berlin is the gold standard.
Flat loop through Chicago's neighborhoods with incredible crowd support. Similar pacing challenges to Tokyo — discipline over terrain.
Mostly flat with tight early miles and bridge crossings. Another World Major where pacing discipline and crowd management are key.