Go the Distance
Marathon preparation, endurance, long runs and race strategy.
Preparing for a marathon
Most marathon plans run for 16–20 weeks and assume you can already run comfortably for an hour. Weekly mileage builds gradually, with a recovery week every few weeks, and the long run grows towards roughly 30–35 km for many runners.
The long run
Keep long runs at an easy, conversational effort. They train your body to use fuel efficiently and give you a chance to practise race-day nutrition and kit.
Fuelling
For efforts lasting more than about 90 minutes, sports-nutrition guidelines suggest taking in carbohydrate during exercise, commonly 30–60 grams per hour, with some athletes using more. Practise it in training; never try anything new on race day.
Taper and race strategy
Reducing training volume over the final one to three weeks, while keeping some race-pace running, generally improves performance. On race day, start conservatively: even pacing, or finishing slightly faster than you started, is usually the most successful strategy.
Listen to your body
Pain that changes how you run, or that worsens during a run, is a reason to stop and seek advice from a doctor or physiotherapist.
Guides