We converse to the Olympian who took some massively encouraging first steps in his marathon profession with fourth place in New York.
Age: 29; Coaches: Alistair and Amy Cragg
Patrick Dever made a acutely aware effort to prioritise consistency over perfection in 2025 and it paid off with a fourth-place end on the New York Metropolis Marathon, his time of two:08:58 ok for tenth on the UK all-time checklist.
An skilled worldwide athlete – in 2022 he competed for Nice Britain and Northern Eire on the World Championships (10,000m) and European Championships (5000m), in addition to England on the Commonwealth Video games (5000m), whereas in 2024 he donned the British vest once more on the European Championships (10,000m) and Olympic Video games (5000m) – he was pissed off that he hadn’t delivered towards his personal excessive expectations at such excessive profile occasions.
“One of many greatest classes I realized [in 2024] was to not get too excessive or low after a selected race or exercise,” mentioned the Preston Harrier on the time. “I feel simply attempting to maintain a bit extra level-headed goes to permit me to actually peak when it issues and never be burned out emotionally.”
Because it occurred, marathon coaching – when the choice finally got here to step up in distance – lent itself completely to such a rational strategy.
Whereas Dever modestly claims his build-up was “fairly good”, the principle factor, he says, was that he didn’t should miss something. “I feel that was why I did so properly in New York,” he says. “It most likely didn’t all go in addition to it might have carried out, but it surely’s wanting on the physique of labor over an extended time interval. I’d undoubtedly educated in addition to I ever had carried out within the 9 to 10 months previous to that, so it’s not simply the periods that you simply do near the race, it’s consistency over an extended interval.”
Dever, a member of the PUMA Elite Operating Group coached by Alistair and Amy Cragg in North Carolina, USA, had apparent marathon potential; he ran 60:11 at Houston Half Marathon in January (fourth on the UK all-time checklist), then 60:19 on the New York Metropolis Half Marathon in March. As soon as marathon coaching was underway, his consistency continued with a 60:17 on the Copenhagen Half Marathon in September.
By the point he took on pacing duties on the Chicago Marathon in October – he went via midway in 60:16, utilizing the chance to follow operating at tempo whereas grabbing drinks – he knew he was prepared.
“Alistair had been wanting me to do a marathon for fairly some time,” says the 29-year-old who admits that opting to debut in New York, a notoriously robust course, eliminated his doubtlessly damaging fixation with time. “I suppose the best way we checked out it was that if it [the marathon] was a risk for the ’28 Olympics it could be higher to do it sooner slightly than later, as a result of I couldn’t count on to return in and run an Olympic qualifying time on the primary go. I actually wished to respect the occasion and be sure that I gave myself sufficient time to arrange.
“The race itself was fairly unbelievable. Rising up within the sport, I’d at all times thought that being in a stadium on a observe was the largest stage – and I suppose it nonetheless is, in a approach – however once you’re round a serious marathon it’s such a spectacle within the metropolis. I can bear in mind the variety of spectators out on the course…at some factors the noise was deafening. I undoubtedly knew it could be huge however, after I was in it, it was fairly cool.”
A typical coaching week (at altitude in Park Metropolis, Utah, October 2025)
Dever’s New York Metropolis Marathon construct was over 12 weeks.
Simple runs have been to really feel slightly than tempo (with night runs normally at a slower tempo than these within the morning), whereas the Friday session – described as a “turnover session” with the purpose of cleansing out the legs – was launched through the second half of the construct and was not often run faster than 5km tempo.
Gymnasium exercises have been carried out 3 times per week after the morning run on non-session days (together with one non-obligatory session through the marathon block). “We did loads of physique weight stuff, normal conditioning and mobility,” he says; “though as soon as we have been into the thick of marathon coaching it was extra about getting carried out what we wanted to do and getting again residence as rapidly as doable to concentrate on restoration.”
Monday: (am) 75min; (pm) 35min
Tuesday: (am) 75min; (pm) 35min
Wednesday: (am) observe session – for instance, 5 x (2km-3min recovery-1km-2min restoration); (pm) 35min
Thursday: (am) 75min
Friday: (am) turnover session equivalent to 16x400m off 60sec on the observe or 2x(8x300m) on a Park Metropolis bike path (alternating downhill/uphill); (pm) 35min
Saturday: (am) 60min
Sunday: (am) this may be both a future for time (“The max we did was 2:30,” says Dever. “It didn’t matter about tempo, though we’d naturally get faster in direction of the tip.”) or a future exercise equivalent to 2-2.5-mile warm-up – 3-mile tempo – 10 miles (alternating between marathon tempo and 45sec slower than marathon tempo) – 3-mile tempo (standing restoration of about 3min between) – 2-mile (max) quiet down, or 2.5 miles warm-up – 5 x 4 miles at marathon tempo off 3min – 2 miles quiet down. (“I really did 4 x 4 miles then 2 miles of the fifth set that day, in order that was an instance of the place issues didn’t go precisely go to plan!”)
Favorite session: “Most likely the turnover day. As a result of I am not that far faraway from the observe it’s nonetheless good to really feel considerably fast, and I undoubtedly assume as a marathon runner it’s nonetheless essential to coach that stuff. The way in which a few of the Kenyan guys have been racing in New York, it was slightly bit fartlek-y – at some factors we have been operating 65 seconds 400m tempo for a brief time frame – so it’s undoubtedly good to do this observe stuff.”
Least favorite session: “The long term for time. Even within the marathon you’re completed in a bit over two hours…so having to maintain going to 2:30, it was simply getting used to operating for such an extended time frame.”
