Training for a marathon requires more than just logging miles — it demands a strategic approach to build endurance, improve speed and enhance recovery. A well-balanced training plan incorporates different types of runs, each playing a crucial role in race preparation. Our Senior Instructor for Sports and Performance, Holly Haywood, breaks down the six core components of marathon preparation from long runs to speed sessions to optimise your marathon training for peak performance.

Key Components of Marathon Training

Long Runs: Building Endurance

Long runs are the cornerstone of marathon training. These sessions help condition your body to handle extended periods on your feet, preparing you both physically and mentally for race day. More advanced runners can incorporate pick-ups towards the end of long runs — gradually increasing pace to simulate running on tired legs and practicing a negative split. This strategy teaches you to finish strong when fatigue sets in.

Tempo Runs: Holding Race Pace

Tempo runs involve sustained efforts at a ‘comfortably hard’ pace, bridging the gap between endurance and speed work. These sessions enhance your ability to maintain race pace over extended distances, improving overall efficiency and mental toughness. A typical tempo run might include a warm-up, 20–40 minutes at tempo effort and a cool-down.

Interval Workouts: Speed Development

Incorporating interval sessions, such as 400m or 1km repeats, helps develop speed and running economy. As you progress, experiment with either increasing pace or maintaining pace while decreasing recovery time. This structured approach enhances cardiovascular fitness and builds resilience for maintaining speed over long distances.

Easy Runs: Aerobic Base and Recovery

Easy runs play a vital role in training by enhancing aerobic capacity and promoting active recovery. These should be run at a conversational pace, allowing your body to build endurance without excessive strain. If you’re new to easy running, focus on keeping effort and heart rate low — even if that means incorporating short walk breaks. Prioritising true easy running reduces injury risk and ensures long-term progress.

Tapering: The Final Countdown

As race day approaches, tapering becomes essential for optimal recovery and peak performance. In the final two to three weeks before the marathon, gradually reduce overall mileage while maintaining intensity. Keeping some shorter intervals at race pace helps retain sharpness without overloading the body. A well-executed taper allows muscles to rebuild, glycogen stores to replenish and fatigue to subside — ensuring you arrive at the start line feeling fresh and strong.

Race Day Strategy: Pacing and Fuelling

Race day success hinges on preparation and strategy. Sticking to a well-planned pacing strategy prevents the common mistake of going out too fast and burning out later. Aim for even splits or a negative split, where you start conservatively and gradually pick up the pace in the second half.

Equally important is fuelling. Decide in advance when and how you’ll consume carbohydrates during the race — whether through energy gels, sports drinks or real food options. Practicing fuelling strategies during long runs helps you determine what works best for your body, reducing the risk of stomach distress on race day.

Marathon training is a journey that requires consistency, patience and smart planning. By incorporating a variety of runs, respecting the tapering phase and executing a solid race-day strategy, you set yourself up for success. Whether you’re aiming to complete your first marathon or achieve a personal best, following these principles will help you cross the finish line feeling strong and accomplished.