TRAINING GUIDE - Marathon articles



Time to start training! Here’s a guide on what to expect and how to get the most from your training and recovery over the coming weeks:


> KICK START YOU TRAINING -  It sounds silly but even with the best intentions starting your training can be difficult so pick some days you can train, block it out in your diary and invite your friends along to keep yourself motivated. 


> BUILD YOUR RUNNING FITNESS - Whether you’re a regular runner or a beginner you will want to focus on building a solid foundation. However this doesn’t mean doing lots of low intensity steady runs when you feel like it. Although this may develop your aerobic potential, following a structured and varied plan early on will help you to perform at your best on race day.


Your training week should ideally be made up of steady state running to improve your aerobic threshold, one long run to help build your aerobic endurance, and faster paced interval training. It’s important to gradually introduce speed into a training schedule so your body is ready for more intensive speed sessions later on in your plan and to help reduce injury. 


Don’t worry about your pace for the first few weeks, try to run by feel. Focus on the training effort rather than the speed so you’re not being held back by your GPS watch or overdoing it too early. 


Running fitness doesn’t just mean running! Doing strength & conditioning exercise along with cross training is a great way to build up muscle strength, improve your aerobic fitness and minimise your injury risk. 


> BUILD SPEED AND DISTANCE - Your weekly mileage and long runs will gradually ramp up so it’s important to fuel up on the best foods and stay hydrated to keep performing at your best. In general, as distance and running time increase, so do calorie and carbohydrate needs. A balanced diet of fruits, vegetables, protein, fat and a slightly higher carbohydrate intake will help maintain essential glycogen stores within the muscles, keep your energy levels up and aid your recovery. 


The long run is one of the most important parts of your marathon training, as it will ensure you can run the distance on race day. Get the most out of your long runs by adding some ‘pick-ups’ which are short burst or faster paced running. Pick-ups help to stimulate speed over long distance  and help with form, as they increase engagement of your major muscle groups. We generally run with better technique when we run faster. 


Take the time to recover properly as it’s just as important as as logging those hard miles. hen correctly implemented, you’ll feel more energised and bounce back quicker so you’ll be ready for your next training session.


> TAPER >   Reduce your training volume and intensity over the last 2 weeks before your event to allow your body to recover from all the hard work you have put in, so you’re ready for race day. Most of your runs should be at a steady pace so try to take it easy and enjoy the shorter session. It’s also beneficial to do a couple of ‘sharpener’ sessions which will include some very short bursts of speed to keep your legs feeling fresh and ready for action.  


Take a look at the race day information so you know what to expect, plan how you’re going to get there and lay out your race day outfit.
Most importantly, don’t do anything new in training! Try to eat healthily, drink plenty of water and get to know your couch again. You’ve put all the hard work in so now all you have to do is get race ready. 


An Mbition Adaptive training plan will guide and support you through the above phases of training. So of you haven't already. just click the ‘Start FREE Trial’ to set-up your free plan today.


Pretty often, you’ve only just managed to slump out of bed or you’ve been sitting at your desk all day before you put on your trainers and head out on to the road for your run.

But did you really take the time to warm up properly? Really though? `

Most of us only walk or jog for a couple of minutes or do some cursory stretching before venturing out on our run and ramping up the pace.
At Mbition we recommend that you warm up for between five to twenty minutes, depending on the type of session you are doing. Whilst you can ease into a longer and less arduous training run, a session that will incorporate more speed and stress on the body will require a more thorough warm up to compensate for the intensive effort.
> START WITH A WALK -Walking is an awesome place to start as it elevates your heart rate and increases blood flow to the major muscles you will use when you eventually start running. It’s not just your legs that are involved in running either, so get your arms swinging to warm up the upper body too.
Walking with a longer stride will also stretch out your hip flexors, wake up your hamstrings and glutes, and gently stretch your achilles and lower leg muscles.
You can start to increase your walking pace by swinging your arms faster, so you really start to elevate your heart rate - increasing your breathing at the same time and getting your body ready for action.
> DON'T FORGET YOUR TRUNK MUSCLES - Both your core and your back have to work hard when running to keep you stable from the opposing forces generated by moving from leg to leg. Try gentle twisting movements such as high knees across the body or if you are feeling coordinated try Side Steps. Move sideways by stepping directly to the side with one foot, and then step behind with the other. Repeat the action so you travel in one direction like a day-glo crab.
> TAKE IT UP A NOTCH - So by this stage you should be feeling loose and your heart rate should be elevated. Start to build up to a jog, keeping your shoulders relaxed and bringing your attention to your body. How is it feeling? Do you have any niggles or tight muscles that might need a bit more time to warm up?
Feeling good? Then you’re ready for action!


18 week to go! Have you included Strength and Conditioning into your training plan?


Strength and conditioning is an essential part of you becoming a stronger, more efficient and less injury prone runner. This doesn’t mean you need to hit the gym and start pumping iron, in fact many elite runners spend more time bodyweight strength training than lifting heavy weights.


Building your strength will improve your running performance because it’s your muscular strength which levers your skeleton to move. More specifically, strength and conditioning will improve:

> RUNNING ECONOMY which means your muscles will fatigue less quickly when you run at a steady pace. 

> MUSCLE ENDURANCE so you will also be able to maintain speed for longer, particularly when running up hills. 

> POWER so you are able to increase your speed as you sprint to the finish line.

But it’s not all about gains in pace. When training just consists of running, the repetitive nature of it can lead to overuse injuries. Strength and conditioning training will help to improve your running form by increasing your mobility and activating the specific muscle groups you need for efficient running.

It also works the muscles that you don’t use when running, so your body stays balanced and helps to reduce chance of injury.

Mbition training plans have optional conditioning sessions that you can add to your plan. Each session takes just 30 mins, no equipment is needed and it will make a huge difference to your running.


To view videos CLICK HERE >


17 weeks to go! It's important to get your pacing right so you push yourself at the right level, you get the optimum training gains and are not fatigued going into your next session.

Getting your pacing right can be difficult both in training and on race day, but like learning any new skill, practise makes perfect. Practising and being aware of your pace will help you become more consistent, make the most of each training session and increase your chance of a personal best on race day.
> CHECK YOUR GPS LESS - Using GPS can be an effective tool to monitor your pace, but runners can often become too dependent on it. Relying on GPS can reduce your natural ability to maintain a consistent pace throughout your run, and you can find yourself speeding up and slowing down frequently to hit the right pace.
If you’re running at a continuous pace throughout a session or running long intervals, take a look at your GPS in the first 2-3 minutes to make sure you’re on pace, and then don’t look at it again until you’ve finished that interval.


> RUN BY FEEL - Running by feel can help you run more intuitively and in tune with how your body feels. Try to feel your running rhythm by listening to the sound your feet make when they hit the ground, and notice how quickly your arms are moving back and forth. Take a look at the surroundings around you and try to get a sense of how quickly you are moving
> USE YOUR BREATHING- Monitor your breathing rhythm to help you feel the pace. Once you lock onto your correct pace for the workout, you can note whether you begin to breathe faster, or change your breathing rhythm when you accidentally speed up or slow down.


> HIT THE TRACK- The track is the best place to practice pacing so you understand your natural rhythm better. It’s on the track where you can measure your pace by recording splits every 100 and 400 meters. As you get better at pacing on the track, you can begin to extend the length of your intervals and use your experience on your normal running routes.


> INTERVAL SESSIONS - Tempo and speed sessions allow you to practise changing pace frequently and get you used to feeling what slight differences in pace feel like. You can think of pacing like gears of a car or bike - you want to be able to adjust the gear for the terrain and type of session you are doing. 


> BE PATIENT - Learning how to control your pacing can be hard at first, but it is an essential skill for racing faster and improving your fitness. It may take a few runs before you start to get a natural sense of pace, but before you know it you’ll be running on target pace without even looking at your GPS. 
Mbition plans contain a guide pace  for every different type of session, making it easy to maximise your training gains. For more information on pacing, check out our pacing guide. 


16 weeks to go! We hope your training is going well.


This is the time when you can make some huge training gains by doing a variety of sessions.  And whether you love them or hate them, running up hills is a sure way to improve your strength, speed and stamina.


Hill running strengthens tendons and ligaments in your hips, legs, ankles and feet, reduces the risk of injury and improves overall running form. Running uphill makes your muscles contract more powerfully because you are overcoming gravity as you move up the hill. It’s a fantastic addition to any strength work you do in the gym or at home because you recruit all your ‘running muscles’ rather than isolating them as you would when using a leg press for example. The result is more power, which in turn leads to longer, faster running strides.


A lot of coaches talk about ‘attacking the hill’ because you do need more focus and determination during any hill climb. But essentially running uphill is all about rhythm; if you let the hill break up your rhythm you will slow dramatically. 

> KEEP YOUR RHYTHM - To maintain your rhythm as you start to ascend, firstly you need to set one - either count in your head of focus on the tempo of your arms pumping back and forth. As 

> CYCLE UP - As you start uphill, think about lifting your heels up behind you in a circular motion, as this will help to shorten your stride length and recruit your power muscles - hamstrings and glutes. This should be a gentle increase in hill lift, not an explosive push off. 

> BE CONSISTENT- You are aiming for equal effort going up as well as down, not equal pace. Keep the focus on your rhythm and don’t worry about how fast you are travelling - trying to maintain the pace you were running on the flat will leave you exhausted later on. 

> KEEP UPRIGHT - Your posture should be upright, don’t lean forward or back, so your head, shoulders and back form a straight line over your feet. 



The key to running downhill is to stay in control. Most runners either sprint, which causes severe muscle soreness later on, or they’re so hesitant to surrender to gravity that they’re constantly braking, which fatigues the quadriceps muscles. The optimum pace is somewhere in between. 


> STEP LIGHTLY - When running downhill focus on stepping lightly and don’t reach out with your feet, this will prevent your feet from slapping on the ground and putting excess force through your lower leg. Increasing your cadence will help you to do this as it will prevent over striding and therefore minimise injury risk. 

> KEEP UPRIGHT - Try to maintain an upright body posture and focus on engaging your core so you don’t lose control and let gravity take over. 

> KEEP IN CONTROL - If you do start to run out of control when descending, make your movements smaller by shortening your stride until you feel you are back in control again. 



A pick-up is a short, gentle increase in speed during a run, lasting from 10 seconds to 2 minutes. You will find them mainly in your long run sessions because essentially they are there to remind your legs that you can run fast!
When you’re training at a slower pace over a longer distance you are building up the foundation to run a marathon, but you are also teaching the body to run slowly - and potentially race slower. Pick-ups help to stimulate speed over long distance, and also help with your running form as it will increase engagement of your major muscle groups and we generally run with better technique when we run faster.
Your session may advise you to perform a pick-up anywhere from 2-10 times during your long run. But there are no set amount of intervals, feel free to add a few more in or just mix up the pace. The idea is to run faster when you feel like it, and slow back down to your steady pace so you run continuously with faster and slower paces.
Personally I like to throw in a pick-up when I’m feeling a bit sluggish or lose my rhythm as it gives me a buzz, make me mindful of my running technique and keeps my long runs interesting. 
Top tip: Adding a pick-up, at the end of a long run will help aid recovery


All things going to plan you will be well into your stride with your training by now; speed work feels a little easier and those weekend runs are now something you look forward to. But there's always a risk that you might hit a bit of a rut. But don't worry, this can be easily remedied.


Here’s our 4 top tips for staying on track with your goal:


> STAY DETERMINED TO STICK TO YOUR TRAINING SCHEDULE - Setting time each week for training and having a consistent weekly routine will help you to stick to your plan and stay on track with your goal.

> DARE TO RUN SOMEWHERE DIFFERENT - Mixing up where you run can be an exhilarating adventure and will put a spring in your step.

> BE DILIGENT IN YOUR APPROACH TO TRAINING - Take the time to warm up and cool down, follow the plan and take on fluids when you’re thirsty. Read this great hydration article.


> RUN WITH FRIENDS - Try running with some friends, they don't have to go as far as you, but some company can make all the difference.


Happy running!


12 weeks to go - it's time to increase your mileage!  The long run is one of the most important parts of your training prep as it teaches your body how to spend time on its feet, how to utilise fat as a primary fuel source and essentially ensures you can run the distance on race day.


The secret in perfecting your long runs is to keep it simple, with the emphasis being on the quality of your training not the quantity. 



> KEEP IT SHORT - Running long distances are tiring, repetitive and will place a significant amount of load on your body - two and a half times your bodyweight to be exact! So it’s not surprising that the chance of injury also increases as your mileage ramps up.

For that reason the focus should be on the time you run for not the mileage in one session. It’s best to bolster shorter long runs with other quality training sessions such as tempo, steady and speed workouts throughout your training week. This will simulate the fatigue you’ll experience at the end of the race, but significantly reduce your risk of injury and stress you place on your body.


> SLOW DOWN - Your pace for a long runs should be steady pace, which is a very easy pace, fully relaxed with breathing only slightly elevated. If you can talk whilst you are running along, you’re at the right effort. A common mistake is to run too fast or at a pace you are ‘used to’, but it’s important to vary your effort level in your sessions. Running at a pace which is too fast will set you up for disaster on race day - you may feel great for 4-6 weeks but as training progresses you will fatigue, get body aches and your performance will begin to suffer.  


> TAKE ON FUEL - Learning how to fuel for a long run is the key to finishing your long run feeling strong. You want to take in enough to keep up your energy and pace, but taking in too many carbohydrates can cause digestive upset, cramping, and emergency stops at the bathroom. Most sources, such as Runner’s World, recommend consuming 30 to 60 grams of carbohydrates during a long run (75 minutes or longer) or race. This is a large range, so how many carbs you exactly take in depends on your weight, intensity, the weather, and how long you will be running for. For more detailed information check out this article.


At Mbition we believe you shouldn’t run for longer than 20 miles in your marathon training.  A 21 mile run (or longer) can be a great confidence booster, but from a coach’s perspective they don’t make much sense!
Here’s why:

Most runners training for the marathon are averaging anywhere from 9 minutes to 13 minutes per mile on their long runs (3:45 to 5:30 hour finishing time). At a pace of 10 mins per mile, a runner will take roughly 3 hours and 30 mins to finish a 21 mile run.
The majority of the physiological stimuli of a long run occurs between 1 hour 30 minutes and 2 hours 30 mins. In fact, running for 3 hours plus starts to have a negative affect as your muscles will start to break down and fatigue will set in, which in turn leads to a significant delay in recovery time. This delay will affect your ability to complete other important workouts in your plan, and the quality of your training will start to diminish.
Running long distances are tiring, repetitive and will place a significant amount of load on your body - two and a half times your bodyweight to be exact. So it’s not surprising that the chance of injury also increases as your mileage ramps up.
To sum up, it’s not really about the mileage, it’s about the time you run for as you’re not going to get many training benefits after running for 3 hours. It’s best to bolster shorter long runs with other quality training sessions such as tempo, steady and speed workouts throughout your training week. This will simulate the fatigue you’ll experience at the end of the race, but significantly reduce your risk of injury and stress you place on your body.


After a long run you’re likely to be dehydrated and fatigued, so it’s total natural to want to slump into the couch for a few hours. However the recovery from your run is just as important as logging those long hard miles, and when correctly implemented, you will bounce back quicker and be ready for your next training session.




> COOL DOWN - After your running session gradually reduce your work effort so you transition from exercise back to a steady state of rest. It’s very important to not come to a complete stop after your training as this can lead to blood pooling, fainting or dizziness. The overarching goal of a cool-down is to reduce your heart and breathing rate, gradually cool your body temperature and return muscles to a resting state.


Mbition gives recommended Cool down times for each session and consist of walking and some light stretching of the major muscles groups. If certain muscles feel particularly tight, take a bit longer to stretch these.


> REHYDRATE - Take on water and electrolytes to replace the fluids lost through exercise. You can make your own electrolyte drink by adding a little salt to fruit juice or squash. You don't need much salt; the recommended amount of sodium is 0.7g per litre of water, which is just over 1/4 teaspoon salt (1.75g salt)


> REFUEL - Having a snack within 30 minutes after your run will help you replenish glycogen stores. Ideally you want to take on some carbohydrate with a small amount of protein like a slice of toast with scrambled egg, peanut butter or hummus.


A couple of hours post run have normal balanced meal to replenish those vitamins, glycogen stores and calories.


> REST - It may take a couple of days to completely recover from your long run so we suggest you only do light training (if any) until your body recovers. You can quicken your recovery like a pro by taking an ice bath post run as this can help to flush waste products, reduce swelling and tissue breakdown. However the research to date is inconclusive on how beneficial ice baths really are, and as with anything the results are very individual.


To sum up, recovery is important so when you hear the couch calling, take 20 minutes to recover efficiently before sitting down to watch Chariots Of Fire.


Just 8 weeks to go and we hope your training is going great. But if it's not, don't worry we know training doesn't always go to plan and that’s why we're here to help.

It can be daunting counting down the weeks to race day when you know you’re behind in your training, unsure about how you might squeeze in the extra miles around a busy schedule and worrying whether you can make the distance. But don’t panic - Mbition is on hand to help.


If you’re on the back foot in your training, take a look at these 3 top tips:


> DON'T BE TEMPTED TO PLAY 'CATCH UP' - If you've missed some of your training, the temptation to squeeze those sessions into the following week is strong. Unfortunately this tactic can often make you run slower because your body won’t get the recovery it needs between runs.


All good training programs are periodized, which means are they are made up of progressive cycles and phases of training. The sessions in each week are designed to complement each other so you can reach the best possible performance, and ensure you recover sufficiently after each session. By adding in ‘unscheduled’ sessions you will unbalance your training program and give your body more work or stress than in can handle, increasing your risk of getting injured.


If you do need to miss a session, don’t worry about it and just move on to the next one in your plan. Mbiton’s Adaptive Coaching Engine is designed specifically to make the most out of the time you have left to train, giving you a sensible achievable plan till race day.



> DON'T WORRY ABOUT BEING ABLE TO RUN THE FULL DISTANCE BEFORE THE BIG DAY - The long run is one of the most crucial parts of your training preparation for a half marathon, as it will ensure you can run the distance on race day. But ultimately, the most importance focus is on the quality of your training not the quantity.


Running long distances are tiring, repetitive and will place a significant amount of load on your body - two and a half times your bodyweight to be exact! So it’s not surprising that the chance of injury also increases as your mileage ramps up.


It’s best to bolster shorter long runs with other quality training sessions such as tempo, steady and speed workouts throughout your training week. This will simulate the fatigue you’ll experience at the end of the race, but significantly reduce your risk of injury and stress you place on your body.


> CONDITION YOUR BODY  WITH WALKING - Hippocrates was right when he said ‘walking is man’s best medicine’. If you’re struggling to run continuously in your longer runs or have a niggle or two, don’t worry - here’s 2 reasons why walking can be an excellent addition to your training schedule.


• The challenge when you get injured is maintaining and improving fitness. We can still make fitness gains however - and the good news is that walking quickly does just that. It elevates your heart rate and also works all the major muscles groups you use when running.


Top tip:  Find a hill or two to walk up as this will work your body harder - you will be amazed at the fitness you will have retained when you’re back running.


• Walking activates our posterior kinetic chain, the muscles behind us - the back of our legs, bottom (glutes), back etc. However to run efficiently we want to use our front muscles in tandem with our back muscles. But because we spend a lot of the day sitting down, are posterior muscles become lazy. So when we go out for a run we tend to overuse the front muscles like our quads and hip flexors and underuse our glutes and hamstrings.


Top tip: You can increase the use of your rear muscles by walking with a long stride. When you’re back running you may find you have more power because you are able to utilise your posterior chain better!



There are still many training gains you can make in 8 weeks, and the great news is it’s not too late to set up your own custom and adaptive training plan.


With 6 weeks to go, you will want to think about what fuel is going to get you running at your best on race day. What you eat before and during your race, could have a big impact on your energy level and overall performance.



It’s advisable to have a balanced meal the night before and a good breakfast on race day so your body has adequate fuel for the following day.


> EVENING MEAL - Have a balance meal that is easy to digest for example reasonable sized meal of grilled salmon, steamed zucchini and a bit of brown rice. In addition to your meal, keep hydrated with water leading up to your event.


> BREAKFAST - Don’t use the morning of the race as an opportunity to try something new for breakfast since it could backfire and cause discomfort or digestive troubles. Go for foods that you know are easy on your stomach such as banana and a slice of brown toast. Your meal should be low in protein and fat and include low-fiber carbs.


Stop drinking at least 30 minutes before the race begins. Having excess water in your system will make you feel bloated, slow you down and possibly give you stomach cramps. Plus you don’t want to be late to the start line because you need to pee!



If you’re out running for fewer than 75 minutes, you can usually rely on water and your body's own glycogen stores from a healthy diet to carry you along. Any longer, and you begin to deplete those stores which can leave your feeling fatigued, and unmotivated. Consuming carbs mid-run can keep your blood sugar steady, so you don't crash and burn.


>FUEL REGULARLY - Fuel at regular intervals during your race and before you need to. It’s a good habit to take on 30-60 grams of carb per hour, you can do this with chews, gels, or sports drinks. This will keep your glycogen stores topped up and help to avoid ‘hitting the wall’.


>STAY HYDRATED - Make the most of the water stations around the course. Taking seconds to drink some water when you’re thirsty will improve your overall performance.

TOP TIP: Try a variety of foods throughout your training plan to find what works for you. It’s also important to select foods that you enjoy, and that you know your digestive system tolerates well, because your mood and comfort will affect your performance. Practise taking on carbs and water during your long run, and practise the pre-race meals so there are no surprises on race day!


Marathons attracts a variety of runners and for this reason, there is no "one way" to run it. But before you set off on the start line it’s important to have a strategy of how you want to run the race.


RACE PLAN > A popular race plan for a marathon is to run at a conservative pace over the first 4-5 miles, relaxing during the middle while staying on pace, and then attacking the course for the last mile.


START SLOW > It can be tempting to start a race fast as your brimming with excitement to get going. But the key is to set off at a steady pace (5-10 seconds per mile slower than race pace) and get into your race pace rhythm after 4-5 miles.


STAY RELAXED > Marathon start lines can be busy and it’s natural to want to get ahead of the crowds and pass runners that are running at a slower pace than you. However surging past slower runners and getting uncomfortable in the tight crowds is an easy way to ruin your race! Stopping and starting is also a sure way to waste energy, so keep it for later in the race by staying relaxed. The start of the race is the fun bit so enjoy the atmosphere, say hello to some other happy runners and take your time to get into your pace.


KEEPING PACE > After the first few miles you want to settle in to your race pace rhythm. It’s tempting to continuously take a look at your watch to check your on pace but try to relax, and keep your focus on your running rhythm. Also, if you can find a group that is running your pace or a little faster, latch on! Use the group and the people around you to help you relax and take your mind of the distance ahead.


LAST HALF > The last half of a marathon can be tough both mentally and physically. To help with motivation, break up the run into bit size pieces either by miles or time and give yourself some fun rewards like a Jelly Baby for every mile you run.


STICK TO THE PLAN> Taking on adequate fluids and carbohydrates is key to running a successful marathon. It’s likely to prevent you from ‘hitting the wall’ and it’s good motivation to have food rewards as you smash through those miles. Practise your nutrition plan in training and then stick to your plan on race day.


Usually the last 2 weeks before race day is time to taper, which means reducing your training, so your body can recover from all the hard work you have put in, and be ready to race.

Winding down your training sounds easy but the taper phase of your training can be the toughest part to get right. You may have had a niggle, or not have gone as far as planned in your last long run, and you think you can probably still squeeze your longest run in this weekend. Don't!!! Tapering begins immediately upon completing your last long training run on your plan. However far you went, you have now done all your long runs and it's time to ease up.



> TAKE IT EASY - Most of your runs will be at a steady pace so relax and enjoy the shorter sessions.


> DON’T SQUEEZE IN EXTRA TRAINING - try to fight off the urge to utilise that extra free time and energy by substituting it with spin classes and sweaty yoga. Get to know your couch again and just rest!


> STRETCH - Light stretching can help pass the time, plus keep yourself limber and loose so you approach race day feeling your best and niggle-free.


> STICK TO YOUR SCHEDULE - it's tempting to think these aches and pains are due to a lack of training, but just say ‘no’ and stick to your training plan.


> LOOK AFTER YOUR BODY - by eating healthily, drinking plenty of water and sleeping well.


> GET RACE READY - we recommend doing a very short speed session (10 mins max) the day before race day to get your body and mind feeling sharp and ready to race. It’s a great way to fire up your muscles after a couple of week of tapering and it will give you a confidence boost to know that you’re feeling on top form.


Race day is fast approaching so we wanted to share our pre-race checklist to help you get prepared for the big day.


> Familiarize yourself with the course and race rules. This will limit any race day confusion and help you mentally prepare for the terrain and any big hills that may be along the way.

If you have family and friends supporting you, share the route with them too. Arrange a point for them to cheer you on to give you an extra boost!


> Packing Up. Get your gear together to minimize any last minute chaos on race day. The weather will be the biggest factor in how much kit to bring so check the forecast but be prepared for possible changes. Wear clothes that have been tested in training to avoid blisters or chafing on race day.


> Ensure you’re well-rested, well-fed and well-hydrated ahead of race day - but don’t overdo the eating!

The evening before your event eat a meal that you are accustomed to. Keep the meal a little more carbohydrate oriented and avoid high fiber, fatty or high protein meals. There is no need to gorge – just enjoy a sensible meal.

> Aim to arrive one hour before the race start time. This will allow enough time for a bathroom break and to warm up. Rushing to the start line will increase stress and burn energy you’ll need to put in your best performance.


> Go to bed early – nervousness the night before your event is normal. Plan ahead and get extra sleep a day early, it will carry over and make up for any lost sleep the night before.

> Pick up your race packet. This may be the day before or on the day of the race. Make sure you have extra safety pins with you on race day just incase.

Enjoy the week's build up,  good luck, and go smash a marathon!

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