Top 6 Marathon Training Tips
Road to the marathon
Training for a marathon is a long journey and success comes from consistency, smart planning and proper recovery. Whether you're aiming for a personal best or just want to cross the finish line strong, here are six key marathon training tips to keep in mind.
1) Build mileage gradually, but allow for down weeks
There’s no rush when it comes to increasing your weekly mileage, in fact you really can't rush running fitness. By gradually building your volume, you reduce the risk of injuries and running niggles, setting yourself up for more consistent and sustainable running. When you plan to build weekly mileage, we’d suggest increasing your mid week jogs and long runs first, before increasing your volume in speed interval sessions.
A great strategy is to incorporate planned "down weeks" every 4-5 weeks, where you reduce your total mileage and intensity by about 25%. These lighter weeks allow your body to absorb training, recover and adapt, making you ready to launch into more solid weeks of training.
2) Practice running at race pace within long runs
Race specific sessions are key to marathon success and incorporating race pace efforts into your long runs helps prepare you for the inevitable fatigue you’ll feel towards the end of race day. By running sections at goal pace, you replicate some of the physical and mental demands of marathon day while also providing a great opportunity to fine tune your nutrition strategy. This practice ensures your body is familiar with the effort required and helps you nail your fueling plan in advance.
I would also suggest managing your race pace expectation in earlier weeks of the block. You'll likely not be able to hit your goal race pace comfortably until towards the middle or back end of the block, after you've gathered 6 weeks of consistent training. So go easy on yourself and be patient!
3) Run your easy runs… easy!
It sounds simple, but keeping easy runs truly easy is often overlooked. These runs should feel comfortable, allowing your body to recover while still building endurance.
Using heart rate as a guide (aiming to keep it below 150 bpm) or monitoring your Relative Perceived Effort (RPE) at a 2-4 out of 10 can help ensure you're not overdoing it. The goal is to accumulate volume without added strain, so don’t be afraid to slow it down!
4) Fuel properly for training and recovery
Think of your body like a car, without fuel, it won’t run efficiently. Proper nutrition before, during and after your sessions plays a huge role in performance and recovery.
Make sure to eat enough across your training week, but in particular before key workouts, long runs and practice race day fuelling with energy gels or a carbohydrate drink mix. Refuelling post-run with protein and carbohydrates helps rebuild muscles and replenish glycogen stores, setting you up for the next session.
5) Prioritise sleep to absorb training
One of the most underrated aspects of marathon training is sleep. This is when your body repairs itself, allowing your muscles, bones and tendons to recover from the training load.
Aim for at least 7-9 hours of quality sleep per night and consider weekend naps if you're feeling extra fatigued. Prioritising sleep will help you feel fresher, reduce the risk of injury and ensure you’re getting the most out of your hard work.
6) Be flexible and open to making adjustments
Life gets busy and things will inevitably impact your ability to train as planned. You might have a poor night’s sleep, run out of time after work, or deal with minor niggles along the way. That’s why it’s important to be adaptable and not too hard on yourself.
If needed, adjust your training schedule, swap workouts around, or take an extra rest day. Being flexible will help you maintain consistency in the long run while avoiding burnout and injury.
Final thoughts
Marathon training isn’t just about running, it’s about balancing effort, recovery and preparation. By building mileage smartly, practicing race pace, running easy when needed, fuelling well and prioritising sleep, you’ll give yourself the best chance of enjoyable and successful race day experience. Happy training!
About the author
Nathan Pope - Runner and Shoe Nerd
I'm really passionate about running footwear and how shoes can be used as a tool to get the best of your running, whether that be general fitness or performance.
My favourite event is the marathon. I feel as though the marathon is the ultimate test both physically and mentally! It requires careful planning both within the race and during the training block and it can be super satisfying when it comes together on race day.
