In this comprehensive exploration of pacing strategies, we delve into Geoffrey Abrams’ pursuit of a sub-3 marathon and silver Comrades medal aspirations. 

Geoffrey, a dedicated member of the CoachParry Online Training Platform, shares invaluable insights into pacing within races and training sessions

Join us as we dissect Geoffrey’s recent race performances, discuss optimal pacing recommendations, and explore the integration of strength training for enhanced performance.

Geoffrey’s Running Journey: From Treadmill to Trails

Geoffrey’s running journey commenced in 2015 with casual treadmill workouts, evolving into an enduring passion for park runs and longer distances. 

Despite limited trail options in Klerksdorp, Geoffrey’s commitment to running intensified, fueled by camaraderie among fellow runners and a desire for cardiovascular fitness.

His transition from cycling to running in 2015 marked the beginning of a remarkable journey towards endurance excellence.

Setting Ambitious Goals: The Quest for Sub-3 and Comrades Silver

Geoffrey’s ultimate goal is conquering the iconic Comrades Marathon and securing a coveted silver medal. Recognizing the prerequisite of achieving a sub-3 marathon,

Geoffrey embarked on a rigorous training regimen aimed at optimizing performance and endurance capacity. 

His recent participation in the Johnson Crane marathon underscores his determination to push boundaries and surpass personal milestones.

Unpacking Geoffrey’s Race Performances

Geoffrey’s race performances provide valuable insights into effective pacing strategies. His 3:12 finish at the challenging Soweto Marathon highlighted untapped potential and strategic restraint, positioning him for future success. Despite falling short of the sub-3 mark, Geoffrey’s disciplined pacing approach demonstrated resilience and tactical acumen, setting the stage for continued improvement.

Strategic Pacing Recommendations for Sub-3 Marathons

In pursuit of a sub-3 marathon, Geoffrey seeks expert advice on pacing optimization. 

We emphasize the significance of pacing consistency, advocating for a gradual build-up in speed and energy conservation for the final stretch. 

By adhering to targeted pacing strategies, Geoffrey can maximize performance potential and inch closer to his ambitious goal of achieving a sub-3 marathon milestone.

Training Pace Optimization

Geoffrey’s inquiry into training pace optimization reflects a commitment to refining his training regimen. We underscore the importance of training at appropriate intensities to enhance aerobic capacity and minimize injury risks. 

Tailoring training paces to Geoffrey’s sub-3 goal, we recommend a nuanced approach ranging from 4:30 to 5:10 minutes per kilometre, ensuring optimal conditioning without overexertion.

Integrating Strength Training

Geoffrey’s curiosity extends to the integration of strength training within his running schedule. 

We advise strategic alignment of strength sessions with rest days or non-speed training days to optimize recovery and minimize interference with running performance. By strategically integrating strength training, Geoffrey can enhance muscular endurance and overall performance, fortifying his quest for endurance excellence.

Making sure you do the correct strength training is important. The good news is we’ve created a free strength training plan for runners that you can download by clicking here.

The Coach Parry Training Platform Experience: A Supportive Community of Runners

Geoffrey lauds the interactive nature of the CoachParry platform, highlighting its comprehensive tracking features and supportive community. Engaging with fellow runners and accessing expert advice fosters accountability and motivation, enriching Geoffrey’s training journey.

The CoachParry platform serves as a catalyst for Geoffrey’s pursuit of excellence, providing invaluable resources and guidance on his quest for endurance mastery.Geoffrey’s relentless pursuit of a sub-3 marathon embodies the essence of strategic pacing for race success. By leveraging insights from races, optimizing training paces, and integrating strength training effectively, Geoffrey epitomizes the resilience and determination required to achieve ambitious goals.


With a passion for high performance sport – Lindsey Parry is one of South Africa’s most widely recognised coaches. Having led a team to the London, Rio and Tokyo Olympic Games as well as the Commonwealth Games in Edinburgh, the Gold Coast & Birmingham, and coached both triathletes and runners onto podiums of some of the world’s most illustrious races, Lindsey has a unique ability to understand what it takes to succeed at any level and thrives on coaching, motivating and inspiring others to do the same – whether it’s on the track, on stage or behind a mic.

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