London Marathon Training Plan

Preparing for the London Marathon is an exciting but challenging task,
requiring dedication, structure, and careful planning. Whether you’re a
beginner or a seasoned runner, having a solid London Marathon training plan
is essential. Here’s a guide to help you get started.

How to Train for the London Marathon

1. Start Early

Ideally, you should begin training 16-20 weeks before race day. This gives
you ample time to build your base mileage and get used to running longer
distances gradually. Starting early helps reduce the risk of injury and
ensures you’re prepared mentally and physically for race day.

2. Key Elements of Training

Your weekly training should include:

• Base mileage runs: Run 3-4 times per week, focusing on building
  endurance.

• Long runs: These should be done once a week, gradually increasing
  distance until you can run 20+ miles.

• Speed work/tempo runs: Help improve your pace and build stamina.

• Cross-training and strength training: Vital for injury prevention
  and overall strength.

• Rest days: Allow your body to recover and avoid overtraining.

3. Gradual Progression

Follow the 10% rule, which means you should not increase your weekly mileage
by more than 10%. This methodical increase helps your body adjust to higher
loads without overexertion.

4. Long Runs

Gradually build up the distance of your long runs, aiming for a peak of
around 20-22 miles a few weeks before race day. These runs will help you
prepare both physically and mentally for the challenge of 26.2 miles.

5. Tapering

In the 2-3 weeks leading up to the marathon, reduce your training volume.
This tapering phase allows your muscles to recover while maintaining your
fitness level, so you arrive at the starting line feeling fresh and strong.

6. Set Realistic Goals

Based on your current fitness level and running experience, set achievable
goals for your marathon performance. A beginner’s training plan will differ
from an intermediate or advanced one, so tailor your goals accordingly.

7. Nutrition and Hydration Strategy

Practice your race day nutrition during your training runs to find what
works best for you. Test out energy gels, drinks, and foods to ensure you’re
comfortable with your race fuel and hydration strategy.

8. Strength Training

Incorporate strength training into your plan at least once a week to prevent
injuries, improve running form, and build muscle. Focus on core strength and
leg exercises.

9. Proper Gear

Get fitted for running shoes at a specialist store. The right shoes can make
all the difference in comfort and injury prevention, especially over long
distances.

10. Running Groups

Consider joining a running group or finding a training partner for
motivation. Training with others can keep you accountable and make long runs
more enjoyable.

11. Listen to Your Body

While it’s important to stick to your training plan, it’s equally vital to
listen to your body. If you’re feeling fatigued or experiencing pain, allow
yourself rest days or adjust your plan to avoid injury.

12. Structured but Flexible Plan

Use a structured training plan, like the ones provided by the TCS London
Marathon, but don’t be afraid to adjust it based on your progress and how
you’re feeling. You can find tailored plans for different levels on the

TCS London Marathon Training Hub

.

Sample Training Plans

• Beginner’s 16-week training plan: Focuses on building up your
  endurance gradually and includes rest days to prevent overtraining.

• Intermediate training plan: Designed for runners who have already
  completed a marathon and are looking to improve their time.

• Advanced plan: For experienced marathon runners aiming for a
  personal best.

You can find these detailed London Marathon training plans on the official
TCS London Marathon website.

Final Tips

• Start training early.

• Listen to your body and allow for rest days.

• Build up your long runs and practice your race day strategy.

• Enjoy the process! The London Marathon is not only about crossing
  the finish line but also about the incredible journey of training.

For more personalised plans and expert guidance, visit the

London Marathon Training Hub

and get ready to conquer the marathon!