Marathon training

Work through the list in order. Hide the notes when you know what to do.

1. Get a medical check before starting high-mileage training

   Especially important over 35 or with any history of heart or joint issues — a many-week high-volume plan deserves a clear health picture first.

2. Match the plan to your current base mileage

   A generic '16 weeks to marathon' plan from a search doesn't know your current mileage. Ramping volume too fast is the top injury cause for first-time marathoners.

3. Build the long run gradually

   No more than 10% per week, with a cutback week every 3–4 weeks — the body adapts during recovery, not just during the load.

4. Practice race-day fueling during long runs

   Never try gels or chews for the first time on race day — test something roughly every 45 minutes on long runs to learn what your stomach tolerates.

5. Break in race-day shoes ahead of time

   60–100km on them before the race — never race a marathon in brand-new shoes, even a model you've trusted before.

6. Run a tune-up race mid-plan

   A 10K or half marathon partway through tests your pace and gear under real conditions, not just training-run conditions.

7. Book race logistics early

   A hotel near the start, a flight that avoids a red-eye the night before — book months out, popular marathons sell out fast.

8. Register for a pace corral based on a realistic time

   Base it on a recent result, not a hopeful one — a corral faster than your real pace means weaving through a crowd and a broken rhythm in the first kilometers.

9. Plan the taper

   Cut volume roughly 20–25% two weeks out and 50%+ in the final week — resist the urge to squeeze in one more long run at the last minute.

10. Plan sleep and hydration for the week before, not just the night before

    Good sleep two nights before the race matters more than the night right before, which is often restless anyway.

11. Lay out race kit the evening before

    Bib pinned, timing chip attached, weather-appropriate layers plus a throwaway layer for the start — laid out ahead of time, no morning scramble.

12. Study the course in advance

    Elevation profile and aid-station spacing, plus what's actually handed out there — compare against your fueling plan so you know what to carry yourself.

13. Plan a post-race gear bag if the race offers one

    Dry clothes after the finish matter more than they seem to in advance — the body cools fast after prolonged effort, especially in cool weather.

14. Write your goal paces on your arm or watch

    Deciding splits mid-race while fatigued goes badly. A decision made calmly in advance holds up better.

15. Apply anti-chafe balm to every friction point

    Thighs, underarms, nipples — chafing over 42km happens even in spots that have never given you trouble before.

16. Practice the exact race-morning breakfast on a training run

    Timing before the start and what you eat affect how you feel as much as the running plan itself — test it in advance, not on race morning.

17. Plan a specific strategy for the wall at km 30–35

    This is where fueling and pacing plans typically fall apart — knowing what to do at this exact point matters more than at any other stretch.

18. Arrange who's meeting you after the finish

    And how you're getting home — after 42km, even the walk back to the car can turn out surprisingly hard.

19. Plan an active-recovery period after the race

    Don't jump straight into the next training block — the body needs weeks to recover from marathon-level effort.

20. Check refund policy and travel insurance for a race trip

    In case of injury before race day — check cancellation terms and your policy in advance, not when you actually need to use them.