A special Endurance Asia Podcast collab with Singapore Falcons RC on how to PB a marathon—from building a club-wide marathon block to nailing the taper, pacing, fueling, and race-day mindset. Falcons committee members Chris and Andy are share what worked in a high-PB-rate Seoul/Tokyo season, plus rapid-fire wisdom from guest contributors Alice, Andreas, Darren, Harry, Ben and D’Arcy — covering everything from “don’t cook the first 5K” to “get to 30–32K, then race.”
What we coverWhy marathon training makes you a better runner (even for trail/ultra)
How Singapore Falcons structure a 4-month marathon block with flexibility
The “core sessions” approach (and why Tuesday sessions matter so much)
Pacing strategy: first 5K calm → settle → commit from 30–32K
Fueling strategy: individual needs, carb timing, and avoiding GI surprises
Mindset: gratitude, calm under stress, and reframing late-race suffering
Race execution: groups/packs, course knowledge, water stations, problem-solving
A simple recap list of the biggest “do’s” (and “don’ts”) in the final week
The hay is in the barn: don’t chase fitness in the last week—protect freshness.
Don’t win the first 5K and lose the last 10K.
Fuel early and consistently—don’t wait until you feel it.
Know the course and remove preventable stress (travel/steps/logistics).
Use the pack when it matters, but don’t get dragged into the wrong pace early.
Note: these are based on the transcript order—adjust times to match your final edit/audio.
00:00 Intro: Endurance Asia x Singapore Falcons — PB’ing the marathon
02:00 Andy & Chris backgrounds + why marathons are “honest”
05:10 Falcons marathon block: how to coach many abilities at once
10:00 Community + pack mentality: why clubs beat generic training plans
14:30 Andy’s Tokyo execution: patience, pacing by feel, and staying calm
20:30 Fueling + carb strategy (pre-race + in-race)
26:30 Guest tip 1: Alice Brabham — mindset, course knowledge, “run the mile you’re in”
35:30 Guest tip 2: Andreas Wengner — expect the unexpected + don’t rush the first 5K
40:00 Guest tip 3: Darren Southcott — taper, carbs, pacing discipline, don’t chase groups
45:00 Guest tip 4: Coach Harry — 30K discipline, simple fueling, caffeine timing
49:30 Guest tip 5: Ben Khoo — common pre-race mistakes to avoid
55:00 Guest tip 6: Darcy — “sit on the couch for 30K,” run by feel, enjoy the day
60:00 Wrap: the shared themes + final mindset for race day
01:10:00 Recap from Chris on top 15 tips
Singapore Falcons RC Instagram: https://www.instagram.com/sgfalconsrc/
Alice Brabham: https://www.instagram.com/fit_as_training/
Andreas Vagner: https://www.instagram.com/icyandi
Buffalo Running Co (Coach Harry / BuffCo): https://www.instagram.com/buffco.hk/
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