How to Pace Berlin Marathon in the Heat: The 3% Rule You Must Use

Update: 2025-09-20

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00:00 Intro
00:23 Berlin Marathon Temperature
01:01 Mindset
02:01 Mantzios study, 2022
03:33 Pacing Strategy
04:02 Be Cautious
05:15 The 3% Rule You Must Use
06:02 Cooling
07:14 Perceived Effort
08:04 Hydration and Fueling
09:07 How I would adjust
10:12 Conserve Energy
11:25 How do I feel?
12:31 Find Shade
13:14 28km Mark
14:09 Negative Split
14:46 Summer Heat Training

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