Training for the London Marathon: What to Expect

The London Marathon is a hugely popular marathon, with tens of thousands of runners taking part each year. Running 26.2 miles through the streets of London is an amazing experience, but it requires dedication and hard work in training.

Here is what to expect when training for the big day:

 

 

Getting Started with a Training Plan

When you sign up for the London Marathon, you should start following a structured training plan as soon as possible.

Look for a 16-20 week marathon plan that incorporates long runs, tempo runs, intervals, cross training, and rest days. The long runs are the most important part of marathon training, building up your endurance.

Start with a 10K long run and gradually increase to 20 miles or more in your peak training weeks. Use a training planner to write out each week’s training runs and cross-training workouts, so you have it in front of you each day. It will make it easier.

 

Building Your Mileage

Your training plan will have you steadily building your weekly mileage over the course of several months. Go slowly and focus on avoiding injury. Increase your weekly long run by no more than 2-3 miles from one week to the next.

Top runners may peak at over 100 miles per week, but most first timers should aim for 30-50 miles per week in their peak weeks. Take rest days and go on easy short runs to help your body recover.

 

Cross Training

In addition to your running, add cross training into your marathon plan. Cycling, swimming, rowing, and strength training will help build overall fitness and endurance while giving your running muscles a break. 2-3 cross training sessions per week is ideal.

Core exercises are also important to build strength and prevent injury. Consider signing up for yoga and Pilates classes once a week to keep your core strong.

 

Tempo, Speed, and Hill Workouts

It’s not all about just running long slow miles in marathon training. Your plan should incorporate tempo runs, intervals, hill repeats, and other challenging speed workouts. These will help you build speed and running efficiency.

Tempo runs of 3-10 miles at your projected marathon pace are key. Do intervals like 8×400 meters at your 5K pace. Hill repeats build strength.

 

Eating Well

Fuel your training properly by eating a healthy, balanced diet rich in complex carbs, lean protein, heart-healthy fats, and micronutrients.

Don’t neglect carbohydrates, as they are vital for energy on your long runs. Hydration is also critical before, during, and after your runs. Consult a sports nutritionist or registered dietitian for personalised advice.

 

Staying Injury Free

Unfortunately, injury is common when training for a marathon. Listen to warning signs from your body pain and don’t increase mileage too quickly. Rest days, massages, ice baths, stretching, and foam rolling will help with recovery.

Replace running shoes every 300-500 miles. See a physiotherapist at the first sign of injury for assessment and treatment. Prevention is key.

 

Handling Race Week

In the final week leading up to race day, begin tapering your mileage down while keeping intensity up. The last long run should be 2-3 weeks pre-race. Carbo load with extra carbs for 4 days prior to the marathon to stock energy.

Get plenty of sleep all week and avoid doing too much walking around London to keep legs fresh. The day before, stick to familiar foods and hydrate well. Visualise success.

 

The Course: What to Expect

The iconic London Marathon course starts in Blackheath and passes many of London’s famous landmarks as it winds along the River Thames. Runners will cross the Tower Bridge at mile 12 and see Big Ben and Parliament around mile 25.

The mostly flat route has a few gentle hills and twists and turns through central London neighbourhoods and parks. Crowd support is enormous with spectators lining the entire 26.2 mile route. The finish line is along The Mall leading up to Buckingham Palace for an unforgettable ending. Expect a tour of London and huge adrenaline rush!

 

Crossing the Finish Line!

All your hard work and dedication in training for the London Marathon will pay off when you cross that finish line on race day. Take things slow in the first mile, fuel properly at water stations, and save energy for a strong finish.

Smile as you run past landmarks and soak up the incredible atmosphere. When you see that finish line ahead, pick up the pace and run strong with pride through your amazing accomplishment.

Enjoy the experience and congratulate your fellow runners. Now it’s time to rest up, you’ve earned it!