TheMarathon Clinic
Course pacing

How to pace the Osaka Marathon

The Osaka Marathon is a largely flat but gently rolling marathon, with about 107 m of climbing and 122 m of descent (a near-level net change). Pace it by even effort: ease back on the few rises and let the descents run, rather than forcing an identical pace on every kilometre.

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Guide reviewed July 2026
Next Osaka Marathon

Sunday 28 February 2027

About 27 weeks away · 192 days · projected from the usual race weekend

Build a plan for this race

Elevation gain

107m

Elevation loss

122m

Net change

-14m

Terrain

Rolling

Typical race-day conditions

February

At the gun

5°C

~9:00am start

By the finish

9°C

warms through the morning

Humidity

62%

morning average

Conditions

Ideal

cool, fast racing weather

A thirty-year average for February, 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

3:30:00

Target pace

4:59/km

Your goal is already a Osaka time, so the plan finishes on it. The hills are in the splits below, not in the total: they decide which kilometres are fast and which are slow.

▸Where that comes from
Your goal for Osaka
3:30:00
Osaka’s terrainshapes the splits, not the total
—
↑ climbs +3:40 (107 m)↓ descents -3:45 (122 m)

The climbs and descents very nearly cancel out.

On the day
3:30:00
Osaka Marathon

Osaka, Japan

Hover the map or the profile, the other follows.

This one is won on the back half.

0 m5 m10 m15 m20 m25 m30 mhalf 1:44:480 km510152025303540
km 31–32 climbs 24 m, right where most runners fade.
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 km4:38/km4:38
2 km4:55/km9:33
3 km5:12/km14:45
4 km4:51/km19:36
5 km5:08/km24:44
6 km4:59/km29:43
7 km5:02/km34:45
8 km4:50/km39:35
9 km5:12/km44:47
10 km4:58/km49:44
11 km5:14/km54:58
12 km4:36/km59:34
13 km4:52/km1:04:27
14 km4:50/km1:09:17
15 km5:05/km1:14:21
16 km4:59/km1:19:21
17 km4:58/km1:24:18
18 km4:59/km1:29:17
19 km4:58/km1:34:15
20 km4:57/km1:39:12
21 km5:07/km1:44:19
22 km4:52/km1:49:11
23 km4:58/km1:54:09
24 km4:59/km1:59:09
25 km5:00/km2:04:08
26 km4:59/km2:09:07
27 km4:59/km2:14:06
28 km4:59/km2:19:05
29 km5:06/km2:24:11
30 km5:02/km2:29:12
31 km4:58/km2:34:10
32 km5:28/km2:39:38
33 km5:01/km2:44:39
34 km4:38/km2:49:17
35 km4:46/km2:54:04
36 km4:59/km2:59:02
37 km5:01/km3:04:03
38 km4:54/km3:08:58
39 km4:59/km3:13:57
40 km4:55/km3:18:52
41 km5:14/km3:24:06
42 km4:56/km3:29:02
Finish4:59/km3:30:00

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.

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 February 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.

Get a coachAll courses
Where Osaka is decided

Hardest km

32 km at 5:28/km

Fastest km

12 km at 4:36/km

The coach's read

Flat and fast through the heart of the city, with cool late-February air to match. The crowds are dense down Midosuji early, so hold back and run even effort, then let the flat run-in to the bay reward your patience.

WHY  At 3:30:00, that's about 4:59/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 Osaka Marathon

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

01The course

Kilometre by kilometre

  • The climbing that matters: 30.9–32.3 km (+24 m at 1.6%), 40.0–41.3 km (+12 m at 1.0%), 8.0–9.7 km (+11 m at 0.7%). Run these by effort; your pace will and should slow.
  • Where you get it back: 32.4–34.7 km (-26 m down), 11.1–11.9 km (-17 m down), 0.2–1.0 km (-16 m down). Let these run without braking or hammering: relaxed, quick feet.
02The plan

How to pace the Osaka Marathon

  1. Read the course before race day. Flat, fast tour of the city. Flat and fast through the heart of the city, with cool late-February air to match.
  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. Give the climbs effort, not pace. Let your pace slow on the climbs while holding effort steady; chasing your flat pace uphill is the classic way to blow up. The biggest is around 31–32 km (+24 m).
  4. Protect your quads on the descents. Stay relaxed and let the descents come to you. Hammering downhill banks a few seconds now and wrecks your legs for the closing kilometres; the model deliberately caps the downhill benefit for this reason.
  5. Plan your finish. The crowds are dense down Midosuji early, so hold back and run even effort, then let the flat run-in to the bay reward your patience.
03Questions

Osaka Marathon, answered

Is the Osaka Marathon hilly?
It's largely flat but gently rolling, with around 107 m of total climbing over the 42.2 km and a biggest single climb of about 24 m. None of it is severe, but the rises add up.
How should I pace the Osaka Marathon?
The Osaka Marathon is a largely flat but gently rolling marathon, with about 107 m of climbing and 122 m of descent (a near-level net change). Pace it by even effort: ease back on the few rises and let the descents run, rather than forcing an identical pace on every kilometre.
What is the hardest part of the Osaka Marathon?
The toughest climb runs roughly 31–32 km, gaining about 24 m at an average 1.6%. Flat and fast through the heart of the city, with cool late-February air to match.
Is the Osaka Marathon a good course for a PB?
It can be. It's fast enough for a personal best if you pace by effort and don't fight the rolling sections; just don't expect a dead-flat racetrack.
How much elevation gain does the Osaka Marathon have?
About 107 m of total gain and 122 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 Osaka 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 Osaka. 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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