Starting your marathon training

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How to launch your TCS London Marathon training

If you’re new to marathons, the weeks of training that build up to your 26.2-mile challenge may seem daunting – but they needn't feel that way. Read on to find out how to help your TCS London Marathon training go as smoothly as possible.

Ready?

Before you begin your marathon training, we recommend visiting your doctor for a once-over – this is particularly important if you’re a smoker, ex-smoker, are overweight, or have a history of heart disease in your family.

Steady…

Once your doctor’s given you the go ahead, it’s important not to overdo things – so avoid training too hard and too fast in the first few days. Jumping straight into a rigorous routine is a common cause of injuries and muscles.

A great way to prepare for your training is to spend 30 minutes walking or jogging, four times a week. When you feel comfortable with this, start setting yourself distance or time goals to work towards – for example, running for a mile without stopping, or running at the same pace for 20 minutes.

Once you’ve done a few weeks of steady running, you should be ready to start our beginner’s training plan...

Go!

Following a gentle start, your training routine should develop at a natural, healthy pace. If you’re finding it hard to train alone, consider teaming up with other runners in your area – you’ll benefit from the added support and motivation they can offer, especially on chilly mornings and dark winter evenings!

If you feel any niggles come on during training, be sure to tackle them early before they potentially become serious – take time to rest and recover and see a specialist if necessary.

London Marathon Editor

Jan 3, 2022 ·

4 mins read

Training plans

Our three, free training plans guide runners of all abilities to the TCS London Marathon Start Line:

Beginner's training plan – if you're new to the world of marathons and don't know where to start with your training, this 16-week plan is for you.

Improver's training plan – if you’ve run a marathon before and are hoping to improve on your performance, this plan is your go-to resource.

Advanced training plan – this plan is ideal for experienced runners who want to push themselves. Remember, even if you’ve conquered 26.2 miles several times before, there’s always something new to learn!

See our training plans

Top motivation tips

As you progress through your training plan, it's natural for motivation to dwindle at times. If you're feeling in a slump, read our top tips on how to keep your marathon training on track:

Set a goal

One of the most effective ways to improve as a runner is to set yourself targets to work towards. Even small goals will help you stay motivated and on course for success by adding purpose and value to your training programme.

Keep it real

While your goals should be challenging, they should also be achievable. Setting unattainable targets will leave you feeling fed up when they're not met. Take things step by step and, with a little time and patience, you’ll start to make noticeable progress.
If your main goal is large and feels a long way off, try setting smaller, short-term goals along the way. So, if completing the TCS London Marathon is your ultimate ambition, why not sign up for a few shorter, local running events in the weeks leading up to Marathon Day? These events would be smaller targets that'll help you monitor your overall training and performance.

Be specific

Setting detailed goals means you’ll know how much you need to do to reach them – and you’ll get a great sense of achievement when you do. For example, if you’re running in support of a charity, decide the minimum amount of money you want to raise. Or, if you’re trying to improve on a past marathon performance, why not set yourself a time goal for your next event?

Put pen to paper

Write down your goals and post them in places you return to regularly. Putting your goals on paper will set them in stone so they’re always in the back of your mind, holding you accountable and keeping you focused on your training programme.

Treat yourself!

Remember, it’s healthy and normal to take a day off from your training plan here and there, so be sure to listen to your body and allow yourself the odd treat. Life doesn't always go exactly to plan, so you shouldn't expect your training to either – and that's OK!
Why not use a day’s rest as a reward for meeting your training targets, or to reinvigorate your mind and body with an alternative activity? The TCS London Marathon can be as much about having fun as it is about working hard.