A scenic point-to-point course through the Twin Cities demands more than a flat-course plan. Cathedral Hill at mile 22, Summit Avenue headwinds, and rolling lake terrain require course-specific preparation. Get a personalized training plan built for the Twin Cities' unique challenges.
The Twin Cities course lulls you with scenic lakes and gentle rollers before Cathedral Hill at mile 22 demands everything you have left. Smart pacing through the first 18 miles is essential.
Each segment of the Twin Cities course demands a different strategy. Here's what your plan prepares you for.
The rolling terrain and Cathedral Hill at mile 22 punish aggressive early pacing. Here's the data-driven approach for a 3:30 goal.
| Segment | Pace/mi | Strategy |
|---|---|---|
| Miles 1–8 | 7:55–8:05 | Flat to rolling. Stay controlled through the lakes. |
| Miles 9–18 | 7:50–8:00 | Gentle terrain. Settle into goal pace effort. |
| Miles 19–22 | 8:00–8:15 | Summit Ave headwind. Accept slower splits. |
| Miles 23–26.2 | 7:40–8:00 | Cathedral Hill then downhill finish. Effort over pace. |
Get custom splits for your goal time and the Twin Cities course profile
Free Pacing Calculator →A flat-course plan doesn't prepare you for Cathedral 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.
Late-race hill repeats that simulate climbing at mile 22 on fatigued legs. Hill sessions placed after tempo runs to replicate race-day fatigue.
Summit Avenue pacing strategy with wind-adjusted effort targets. Drafting techniques and mental strategies for the long, straight stretch.
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 Twin Cities' 35–60°F range. Layering strategy for cold starts, and contingency plans for the occasional warm October day.
Twin Cities Marathon weather is generally ideal for racing, but early October can surprise with cold mornings or unseasonable warmth.
Common for early starts. Throwaway layers essential. Gloves and arm sleeves until you warm up. No pace adjustment needed once warm.
The sweet spot for Twin Cities. Most PRs happen here. Singlet and shorts by mile 3. Perfect fall racing weather.
Warmer than ideal. Slow goal pace by 1% per 5°F above 52. Increase fluid intake, especially before Cathedral Hill.
Rare but possible. Major adjustment needed. Slow 3–5%, switch to effort-based racing. The exposed Summit Avenue stretch amplifies heat impact.
Personalized pacing, Cathedral Hill prep, headwind strategy, weather adjustments, and race-day fueling — all calibrated to your goal time.
Get My Twin Cities Training Plan — $19 →Course-adjusted mile-by-mile splits for Twin Cities'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 Twin Cities 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. Twin Cities's race-day weather can be variable.
New to marathons? Start here for training fundamentals, gear, and race-day preparation basics.
Training for Twin Cities? These courses share similar rolling terrain challenges.
Point-to-point along the North Shore of Lake Superior. Similar rolling terrain with beautiful scenery and strong Minnesota running community.
International course crossing into Canada and back. Rolling terrain with bridge climbs that reward conservative pacing.
Fast, flat Midwest course through Ohio's capital. Great BQ alternative if you want less terrain challenge than Twin Cities.