TheMarathon Clinic
Course pacing

How to pace the Amsterdam Marathon

The TCS Amsterdam Marathon is a flat and fast marathon, with about 84 m of climbing and 84 m of descent (a near-level net change). Pace it by even effort; on a course this flat, all but even splits will follow.

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Community route dataGuide reviewed July 2026
Next Amsterdam Marathon

Sunday 18 October 2026

About 8 weeks away · 59 days · projected from the usual race weekend

Build a plan for this race

Elevation gain

84m

Elevation loss

84m

Net change

0m

Terrain

Flat

Typical race-day conditions

October

At the gun

11°C

~9:30am start

By the finish

14°C

warms through the morning

Humidity

80%

morning average

Conditions

Good

close to ideal, a small cost at most

A thirty-year average for October, not a prediction. The real forecast appears here inside the last nine days.

Goal finish timeYour time on a cool day, with no heat allowance in it. Say whether it is a target for this course or what you are good for on flat ground, and the plan below shows what the terrain and the weather each do to it.
::
Your goal time isTwo ways to say what your number means. A TARGET FOR THIS RACE is what most runners have: the plan finishes on your time, and the hills decide how you spend it rather than how much there is. WHAT YOU RUN ON FLAT is the other way round: tell us your flat-course ability and we add what this course costs, which is how you find out what the hills are worth to you.
StrategyEven effort keeps your effort steady and lets pace drift with the terrain, slower up the climbs and faster down. Even pace holds one pace the whole way and ignores the hills. Either way the total stays the goal time you entered, so this changes where your time goes rather than how much of it there is.
Race conditionsPace for an ideal cool day, a typical race-day, or a warm-outlier year. Once race week arrives and you have a forecast, choose Set °C and enter the actual start-time temperature. Warmer conditions slow your realistic finish, and the splits below adjust to match. These figures assume shade, so a clear morning on an exposed course runs a degree or two hotter than the reading here.
AcclimatisedAcclimatised: you already train and race in conditions like these, so your body has adapted. You sweat sooner and more, hold a lower heart rate and core temperature, and barely lose time to the heat.Not yet: you mostly train in cooler weather, so a warm race hits harder, a higher heart rate, an earlier fade, and roughly twice the slowdown an adapted runner sees. It comes good after about two weeks of training in the heat.
Your race plan

3:33:01

Target pace

5:03/km

3:30:00 Amsterdam +3:01 typical October = 3:33:01

▸Where that comes from
Your goal for Amsterdam
3:30:00
Typical October
+3:01

11°C at the gun, 14°C by the finish. +1.4% adapted.

On the day
3:33:01
TCS Amsterdam Marathon

Amsterdam, Netherlands

Hover the map or the profile, the other follows.

-3 m-2 m-1 m0 m1 m2 m3 mhalf 1:46:300 km510152025303540
plan slows (give time) plan runs (take it back)each block ≈ 500 m of the course
Your race-day splits
Every
Units
MarkerTarget paceClock
1 km5:04/km5:04
2 km5:00/km10:04
3 km5:02/km15:06
4 km5:06/km20:12
5 km5:03/km25:15
6 km5:03/km30:19
7 km5:00/km35:19
8 km5:01/km40:20
9 km5:08/km45:28
10 km5:02/km50:29
11 km5:03/km55:33
12 km5:02/km1:00:35
13 km5:03/km1:05:38
14 km5:02/km1:10:40
15 km5:03/km1:15:43
16 km5:02/km1:20:45
17 km5:05/km1:25:49
18 km5:02/km1:30:51
19 km5:02/km1:35:53
20 km5:03/km1:40:56
21 km5:04/km1:46:00
22 km5:03/km1:51:03
23 km5:03/km1:56:06
24 km5:02/km2:01:07
25 km5:06/km2:06:13
26 km5:03/km2:11:16
27 km5:00/km2:16:16
28 km5:05/km2:21:21
29 km5:07/km2:26:28
30 km4:58/km2:31:26
31 km4:57/km2:36:23
32 km5:04/km2:41:27
33 km5:03/km2:46:30
34 km5:10/km2:51:40
35 km5:03/km2:56:43
36 km5:04/km3:01:47
37 km5:03/km3:06:50
38 km5:01/km3:11:51
39 km5:00/km3:16:51
40 km5:04/km3:21:55
41 km5:05/km3:27:00
42 km5:03/km3:32:03
Finish5:01/km3:33:01

Even-effort splits distribute your goal time by the energy cost of each gradient (the Minetti grade-cost model), not an even pace. Wind, heat, turns, and your own downhill tolerance still apply, so run the climbs by feel and stay relaxed on the descents. Heat builds as you go, so treat the closing 10 km as a feel check rather than a pace target.

Take it to your watch

These exact splits as a structured workout: one step per kilometre, each with its target pace band (±10 s/km). Your watch prompts every step, so on race day you run the terrain, not the arithmetic.

Garmin needs a cable and a computer. In this file: 43 steps · every km · 3:30:00 goal · even effort · typical October conditions · per-km paces. Change anything above and download again.

Getting it onto your watch

You will need a USB cable and a computer. There is no way around that: Garmin has never built a way to send a workout to a watch from a phone, from Garmin Connect, or from any file you can email yourself. Everyone who makes these files, us included, has the same constraint.

  1. Download the file above on a computer.
  2. Plug the watch in by USB and wait for it to appear.
  3. Copy the file into GARMIN/NewFiles. If your watch has no NewFiles folder, use GARMIN/Workouts instead.
  4. Eject the watch and unplug it.
  5. On the watch, go to Training, then Workouts. It will be there under the name of this race.

On a Mac the watch mounts as a media device rather than a drive, so you will need a transfer app such as Android File Transfer to see those folders. Windows shows them in Explorer.

Dragging it into Garmin Connect or TrainingPeaks will not work, and it is worth knowing why. .fit is a container that holds several different kinds of file. A recorded run uploads to both of them happily, which is what those drop zones are built for. A workout is a different file type inside the same extension, and neither platform will import one.

Train for this course, not just the distance.

A coach builds the climbs and descents into your plan, and closer to the day you can sit down with Jason and settle how you will run it.

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The coach's read

Flat enough that the terrain never enters the conversation, an even-effort, even-pace day from gun to tape. Start controlled out of the stadium, settle into rhythm along the Amstel, and the lap of the track to finish is the reward for disciplined pacing.

WHY  Allowing for a typical October day, that's about 5:03/km of effort the whole way, the splits below shift with the gradient, not your pace.

Ease the climbs, let the descents run, and stay relaxed through the second half.
JHJason HuntFounder & Head Coach
Take it furtherAdjust for the heatPlan your splits
·Race-day guide

Pacing the Amsterdam Marathon

A coach's read on how the TCS Amsterdam Marathon runs, and how to spend your effort across it.

01The course

Kilometre by kilometre

  • There are no climbs to plan around: the profile stays within a narrow band the whole way, so the course runs as a flat, even-effort race.
  • Vondelpark (~39.5 km): Through the city's great park in the closing kilometres before the stadium.
02The plan

How to pace the Amsterdam Marathon

  1. Read the course before race day. Pancake-flat, a PB course. Flat enough that the terrain never enters the conversation, an even-effort, even-pace day from gun to tape.
  2. Pace by effort, not just the watch. Set the effort you can hold for the whole marathon, then let the pace flex with the ground: a little slower up, a little faster down, the same effort throughout.
  3. Hold it steady and even. With no real hills to plan around, the win is discipline: settle on your goal pace early, hold it through the middle, and avoid the temptation to surge.
  4. Plan your finish. Start controlled out of the stadium, settle into rhythm along the Amstel, and the lap of the track to finish is the reward for disciplined pacing.
03Questions

Amsterdam Marathon, answered

Is the Amsterdam Marathon hilly?
No, it's a flat course, with only about 84 m of total climbing over the 42.2 km. There's nothing in the terrain you need to pace around.
How should I pace the Amsterdam Marathon?
The TCS Amsterdam Marathon is a flat and fast marathon, with about 84 m of climbing and 84 m of descent (a near-level net change). Pace it by even effort; on a course this flat, all but even splits will follow.
Is the Amsterdam Marathon a good course for a PB?
Yes. It's flat and fast, so on a calm day it's one of the better courses for a personal best. The limiter is your fitness and pacing discipline, not the terrain.
How much elevation gain does the Amsterdam Marathon have?
About 84 m of total gain and 84 m of loss over the 42.2 km, in line with the organiser's published figures.
Race Strategy Session

The pacing above is free. The judgement is the part worth paying for.

This page knows the TCS Amsterdam Marathon. It does not know you. Two or three weeks out, Jason reads your last twelve weeks and spends 60 minutes going through the day with you, then writes it down so you are not running on memory.

  • An honest read on what your training says you can hold
  • How to spend your effort across this course, and where it is won
  • Fuelling and conditions, decided before you are standing on the line

A$180

One session, one race. Video call, or in person in Sydney.

See the session

Your race is still a way off. Worth knowing about now, worth booking about eight weeks out.

From the journal

2026-07-13 · 8 min

Pace the TCS Sydney Marathon: Don't Trust the Downhill Start

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Train for Amsterdam. Not just the distance.

A coach builds this course's climbs, descents and race-day pacing into a plan made for you.

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