TheMarathon Clinic
Course pacing

How to pace the Sunshine Coast Marathon

The Sunshine Coast Marathon is a flat and fast marathon, with about 79 m of climbing and 78 m of descent (a near-level net change). Pace it by even effort; on a course this flat, all but even splits will follow.

← All marathons
Guide reviewed July 2026
Next Sunshine Coast Marathon

Sunday 30 August 2026

In 10 days · projected from the usual race weekend

Plan your race with Jason

Elevation gain

79m

Elevation loss

78m

Net change

0m

Terrain

Flat

Typical race-day conditions

August

At the gun

13°C

~6:00am start

By the finish

18°C

warms through the morning

Humidity

71%

morning average

Conditions

Warm

a little warm; expect a small slowdown

A thirty-year average for August, 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

3:33:49

Target pace

5:04/km

3:30:00 Sunshine Coast +3:49 typical August = 3:33:49

▸Where that comes from
Your goal for Sunshine Coast
3:30:00
Sunshine Coast’s terrainshapes the splits, not the total
—
↑ climbs +2:34 (79 m)↓ descents -2:29 (78 m)

The climbs and descents very nearly cancel out.

Typical August
+3:49

13°C at the gun, 18°C by the finish. +1.8% adapted.

On the day
3:33:49
Sunshine Coast Marathon

Sunshine Coast, QLD

Hover the map or the profile, the other follows.

The climbing starts early.

5 m10 m15 mhalf 1:47:050 km510152025303540
km 0–1 climbs 14 m.
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 km5:19/km5:19
2 km4:59/km10:18
3 km4:55/km15:13
4 km5:06/km20:19
5 km5:04/km25:23
6 km5:27/km30:50
7 km4:46/km35:36
8 km5:04/km40:40
9 km5:02/km45:41
10 km5:04/km50:46
11 km5:04/km55:50
12 km4:59/km1:00:49
13 km5:03/km1:05:52
14 km5:09/km1:11:01
15 km5:10/km1:16:11
16 km4:53/km1:21:04
17 km5:02/km1:26:07
18 km5:05/km1:31:11
19 km5:05/km1:36:16
20 km5:07/km1:41:23
21 km5:10/km1:46:34
22 km5:06/km1:51:40
23 km5:01/km1:56:41
24 km5:03/km2:01:43
25 km5:04/km2:06:47
26 km5:03/km2:11:50
27 km5:08/km2:16:58
28 km5:07/km2:22:05
29 km4:58/km2:27:03
30 km4:57/km2:32:00
31 km5:02/km2:37:03
32 km5:03/km2:42:06
33 km5:04/km2:47:10
34 km5:07/km2:52:17
35 km5:05/km2:57:22
36 km4:59/km3:02:21
37 km5:09/km3:07:29
38 km5:08/km3:12:37
39 km5:04/km3:17:40
40 km5:02/km3:22:42
41 km5:09/km3:27:52
42 km4:59/km3:32:51
Finish4:54/km3:33:49

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 August 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.

You have the splits. The question is whether they are the right ones for you.

In a Race Strategy Session, Jason reads your last twelve weeks and spends 60 minutes going through the Sunshine Coast Marathon with you: what you are fit for, how to pace it, fuelling and the conditions. A$180.

Plan it with a coachGet a coach

The coach's read

Flat beachfront running where the sea breeze, not the gradient, is the variable to manage. Use the flat to settle early, hold an even effort, and stay patient on the exposed stretches beside the water.

WHY  Allowing for a typical August day, that's about 5:04/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 Sunshine Coast Marathon

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

01The course

Kilometre by kilometre

  • The climbing that matters: 0.0–1.3 km (+14 m at 1.1%), 5.0–5.9 km (+13 m at 1.4%). Run these by effort; your pace will and should slow.
  • Where you get it back: 1.4–2.9 km (-14 m down), 6.1–7.1 km (-13 m down). Let these run without braking or hammering: relaxed, quick feet.
02The plan

How to pace the Sunshine Coast Marathon

  1. Read the course before race day. Flat, fast beachfront. Flat beachfront running where the sea breeze, not the gradient, is the variable to manage.
  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. Use the flat to settle early, hold an even effort, and stay patient on the exposed stretches beside the water.
03Questions

Sunshine Coast Marathon, answered

Is the Sunshine Coast Marathon hilly?
No, it's a flat course, with only about 79 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 Sunshine Coast Marathon?
The Sunshine Coast Marathon is a flat and fast marathon, with about 79 m of climbing and 78 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 Sunshine Coast 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 Sunshine Coast Marathon have?
About 79 m of total gain and 78 m of loss over the 42.2 km, modelled from the official route and the SRTM elevation model.
Race Strategy Session

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

This page knows the Sunshine Coast 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.

Plan your race

From the journal

2026-07-13 · 8 min

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

More marathons

Gold Coast

Gold Coast, QLD

0 km10203040-1–15 m
+62 m climb
Pace it

Melbourne

Melbourne, VIC

0 km102030401–31 m
+135 m climb
Pace it

Sydney

Sydney, NSW

World Major
0 km102030406–90 m
+313 m climb
Pace it

Tokyo

Tokyo, Japan

World Major
0 km102030401–40 m
+25 m climb
Pace it

Boston

Boston, Massachusetts

World Major
0 km102030406–136 m
+248 m climb
Pace it

London

London, United Kingdom

World Major
0 km102030402–52 m
+127 m climb
Pace it

Berlin

Berlin, Germany

World Major
0 km1020304034–51 m
+73 m climb
Pace it

Chicago

Chicago, Illinois

World Major
0 km10203040178–188 m
+74 m climb
Pace it

New York

New York City, New York

World Major
0 km102030404–65 m
+247 m climb
Pace it

Auckland

Auckland, New Zealand

0 km102030400–40 m
+217 m climb
Pace it

Queenstown

Queenstown, New Zealand

0 km10203040316–434 m
+159 m climb
Pace it

Brisbane

Brisbane, QLD

0 km102030401–35 m
+293 m climb
Pace it

Rotorua

Rotorua, New Zealand

0 km10203040286–345 m
+240 m climb
Pace it

Perth

Perth, WA

0 km102030401–13 m
+187 m climb
Pace it

Valencia

Valencia, Spain

0 km102030403–28 m
+46 m climb
Pace it

Paris

Paris, France

0 km1020304034–72 m
+144 m climb
Pace it

Amsterdam

Amsterdam, Netherlands

0 km10203040-3–3 m
+84 m climb
Pace it

Cape Town

Cape Town, South Africa

0 km102030403–36 m
+205 m climb
Pace it

Hobart

Hobart, TAS

0 km102030402–25 m
+146 m climb
Pace it

Osaka

Osaka, Japan

0 km102030400–32 m
+107 m climb
Pace it

Train for Sunshine Coast. Not just the distance.

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

Get a coach