MASTER THE MARATHON with MetabolicAthlete.com Tips & Tools from Coach Chris!

2026 video for TEAM TO END AIDS (T2):

2025 video for TEAM TO END AIDS (T2EA):

Watch the 2026 Course Video or the below overview of the course!

Pick up a few tips about the first 5k of the Chicago Marathon with TEAM TO END AIDS (T2)!

Expo & Packet Pickup Tips: Secret Lakefront Entrance?

Expo Tip:

Start Line Tips:

Kelvin Kiptum on pace to set the world record:

T2 Inspiration

Enjoy RaceX to get a FINISH TIME prediction based on weather, fitness, and environmental conditions! Simply enter a baseline 5k or 10k to determine your THRESHOLD PACE (and HR). Then add your GOAL EVENT (e.g. Chicago Marathon) to receive a custom-tailored FINISH TIME and PACING PLAN!

You’ll also get up to 2-months of AI-powered adaptive training to see BETTER RESULTS in less training time, with lower injury risk! A perfect tool to help you get back into a running routine after your big race!

Get your RaceX race prediction + FREE RunDot training plan @ www.4Starendurance.com/RunDot

You’ll also get up to 2-months of AI-powered adaptive training to see BETTER RESULTS in less training time, with lower injury risk! A perfect tool to help you get back into a running routine after your big race!

Get your RaceX race prediction + FREE RunDot training plan @ www.4Starendurance.com/RunDot

Step 1) Add or update your Threshold:

Step 2) Add a Race:

For more RunDot info and help, visit http://www.4StarEndurance.com/rundot or http://www.rundot.com/faq

For additional tools and calculators, visit www.4StarEndurance.com/calculator and take advantage of the VDOT calculator to estimate race times, the GARMIN PACE PRO tool, or the MAURTEN and PRECISION FUEL & HYDRATION calculators to create a fueling & hydration plan!

Want to get more dialed in? Schedule a Metabolic Test, get a Myzone heart rate monitor, and join our 4 STAR CLUB to schedule a 1-on-1 RACE PLAN consult with Head Coach Chris Navin – after you’ve set up and connected your complimentary RunDot or TriDot account!

Get your RaceX race prediction + FREE RunDot training plan @ www.4Starendurance.com/RunDot

Step 1) Add or update your Threshold:

Step 2) Add a Race:

For more RunDot info and help, visit http://www.4StarEndurance.com/rundot or http://www.rundot.com/faq

MASTER THE MARATHON at the New York City Marathon!

2026 NYC Marathon (for T2EA):

2025 NYC Marathon:

2023 NYC Marathon:

MASTER THE MARATHON at the Tokyo Marathon and secure your guaranteed race entry with TEAM TO END AIDS (T2) at http://www.t2ea.org!

2025 Tokyo Marathon presentation for T2EA:

Tokyo official video playlist @ https://www.youtube.com/playlist?list=PLY62XdM0WwIu0dB_TJvaN1TGXwXyIpGOt

Getting ready for a marathon or endurance race event? What “must have” products and items do you pack for race morning in order to have a perfect race day experience?

If you need some great tips, check out our ULTIMATE MARATHON “RACE DAY” CHECKLIST below! This is complied from the most experienced coaches and athletes from the 4 STAR ATHLETE CLUB and METABOLIC ATHLETE – including individual coaches with over 100+ marathon and 20+ IRONMAN finishes, who have dealt with preparing for just about any race day conditions!

This compilation includes all of the items both our athletes and coaches have personally packed into their RACE DAY gear bags – for pre-race, post-race, and during the race. From breakfast items to recovery tools, you’ll find a little bit of everything here to help you pack and prepare for race day. So if you’re a little Type-A, enjoy big checklists, and want to over-prepare like a pro – then this ULTIMATE RACE DAY CHECKLIST list is for you!

Find something we’re missing? Let us know and we’ll add it to this list!

VIDEO: Watch this little tip video with a look at Coach Chris’ own race morning ziplock baggie of goodies: https://tinyurl.com/4star-racemorning

THE ULTIMATE RACE MORNING CHECKLIST

• Face Masks (no longer required at most races but might want for large crowds at events with large international fields?)
• Toenail clippers – clipped your toenails?
• Race Bib (and/or timing chip if it’s not one in the same!) & Safety Pins
• Hydration / Race Belt  – with Phone and cash/ID storage (for post race festival beer or public transport / taxi?)
• Run Shoes & Technical Socks (+ Extra pair of post-race socks/shoes/flip-flops?)
• Technical Shirts / Shorts / Team Singlet (+ Nipple protection band-aids?)
• Body Glide (toes, legs, heels, nips, arms, butt) + Blister Band-aids + A&D cream (for healing chaffing marks / post-race showers)?
• TECH GEAR: GPS Watch (+charger!) & Heart Rate Monitor (with charged / recent battery replaced?) – we recommend MyZone MZ-SWITCH ($50 off link)
• MORNING BREAKFAST: 300+ calories w/ easy to digest option (oatmeal, blueberry muffins, chocolate muffins, meal replacement shake, etc.?)
• PRE-RACE FUEL: Bar/Gel, Gatorade Drink, Banana, Bagel, etc. + extra water bottle?
• RACE FUEL: Water Bottle + Sports Nutrition “Gels” (how many?) + Salts/Chews 
• WEATHER GEAR:  Poncho/Garbage bag, tossable long sleeve shirt / Gloves
• SUN PROTECTION: Sunglasses / Sunscreen / Lip Balm / Running Hat/Visor
• POST RACE: Dry clothes in Gym Bag / CLEAR Security Bag / wet clothes bag?
  • Extra socks, Compression & Recovery Gear, Medications, etc.
• POST-RACE ITEMS:  Snacks (a fun treat?) + Cell Phone charger/battery pack?
• RECOVERY TOOLS: Stick, Foam Roller (with vibration!), Recovery Ball, Compression Boots, compression calf sleeves or socks, and massage gun (see our GEAR page).
• OTHER:  Music Headphones/Phones are ok in most marathons (but not triathlons!), BUT KEEP IN MIND NO SELFIE STICKS OR CAMERAS at most events!
• Anything else you can think of?
  Check our our GEAR page for links to discounts on specific items we recommend and let us know via Youtube video comment or post below if you think there are any items we should add to our lists!

Triathlete? Don’t miss the 4 STAR ATHLETE CLUB Head Coach Chris’ TRIATHLON and IRON DISTANCE triathlon checklists too – including additional gear back packing tip videos for ultra distance racing!

Watch this video for a “flat Chris” video example of gear to prep for your race day!

End check this video for a race morning checklist review:

Want to learn how to “master the marathon” through metabolic testing? Customize your training zones and learn how to pace and fuel based on your true carb vs. fat metabolism! Learn more and book a test today at www.MetabolicAthlete.com

Have you completed a www.MetabolicAthlete.com performance test, or dialed in your THRESHOLD PACE and THRESHOLD HEART RATE by training with us?

Make a copy of our #NegativeSplit calculator below and enter your results to write out your customized PACING and FUELING plan @ https://tinyurl.com/4star-bonkbreaker or http://tinyurl.com/4star-negativesplit (latest version) or https://tinyurl.com/4star-marathon (old version)

Tips from Coach Chris for TEAM TO END AIDS (T2EA) – http://www.T2ea.org