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13 June 2026
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Days to London Marathon
316
Sunday 25 April 2027 · London
Plan progress — Week 8 of 52
13% complete
Week 8 of 52  ·  Base phase  ·  Saturday

RUN
5k

Parkrun

⏱ Parkrun target: 5:20-5:36/km
Race effort - target sub-27:00
Phase
Base
This week
17k
Week
8/52
Days to race
316
Marathon goal
Sub 4:00
Marathon pace
5:41/km
Parkrun target (Base)
Sub-27:00
52-week journey
Base
Aerobic
Build
Peak
Taper
Race
This week — Week 8 — w/c 09/06/2026
Week 8 — 09/06/2026 — Base Phase cutback
Tuesday
8k
Recovery run
⏱ 6:30-7:00/km
Thursday
4k
Easy recovery
⏱ 6:45-7:15/km
Saturday
5k
Parkrun
⏱ 5:20-5:36/km
Sunday
-
Rest
Cutback week 2. Trust the process - consolidation weeks build durability.
Full 52-week plan
BaseWeeks 1-8
Week 1 21/04/2026 base 16k +
Tuesday
7k
Long run
⏱ 6:30-7:00/km
Thursday
4k
Easy recovery
⏱ 6:45-7:15/km
Saturday
5k
Parkrun
⏱ 5:20-5:36/km
Starting strong. Keep Tuesday slow - you should be able to hold a full conversation throughout.
Week 2 28/04/2026 base 20k +
Tuesday
8k
Long run
⏱ 6:30-7:00/km
Thursday
4k
Easy recovery
⏱ 6:45-7:15/km
Saturday
5k
Parkrun
⏱ 5:20-5:36/km
Sunday ✦
3k
Easy walk/run
⏱ 7:00-7:30/km
Add a gentle Sunday after parkrun. Keep it truly easy - legs only.
Week 3 05/05/2026 base 21.5k +
Tuesday
9k
Long run
⏱ 6:30-7:00/km
Thursday
4.5k
Easy recovery
⏱ 6:45-7:15/km
Saturday
5k
Parkrun
⏱ 5:20-5:36/km
Sunday ✦
3k
Easy walk/run
⏱ 7:00-7:30/km
9k is solid. Tuesday sets the tone for the week - go slow to go long.
Week 4 12/05/2026 cutback 14.5k +
Tuesday
6k
Recovery run
⏱ 6:30-7:00/km
Thursday
3.5k
Easy recovery
⏱ 6:45-7:15/km
Saturday
5k
Parkrun
⏱ 5:20-5:36/km
Cutback week. Your body adapts during rest. Enjoy the lighter load.
Week 5 19/05/2026 base 24k +
Tuesday
10k
Long run
⏱ 6:30-7:00/km
Thursday
5k
Easy recovery
⏱ 6:45-7:15/km
Saturday
5k
Parkrun
⏱ 5:20-5:36/km
Sunday ✦
4k
Easy run
⏱ 7:00-7:30/km
First 10k - a landmark moment. Run/walk is absolutely fine on the back half.
Week 6 26/05/2026 base 25k +
Tuesday
11k
Long run
⏱ 6:30-7:00/km
Thursday
5k
Easy recovery
⏱ 6:45-7:15/km
Saturday
5k
Parkrun
⏱ 5:20-5:36/km
Sunday ✦
4k
Easy run
⏱ 7:00-7:30/km
11k. Keep Thursday genuinely easy - it supports everything else.
Week 7 02/06/2026 base 26.5k +
Tuesday
12k
Long run
⏱ 6:30-7:00/km
Thursday
5.5k
Easy recovery
⏱ 6:45-7:15/km
Saturday
5k
Parkrun
⏱ 5:20-5:36/km
Sunday ✦
4k
Easy run
⏱ 7:00-7:30/km
Two hours on your feet is the goal, not pace. Shuffle if you need to.
Week 8 09/06/2026 cutback 17k +
Tuesday
8k
Recovery run
⏱ 6:30-7:00/km
Thursday
4k
Easy recovery
⏱ 6:45-7:15/km
Saturday
5k
Parkrun
⏱ 5:20-5:36/km
Cutback week 2. Trust the process - consolidation weeks build durability.
AerobicWeeks 9-18
Week 9 16/06/2026 aerobic 29k +
Tuesday
13k
Long run
⏱ 6:15-6:45/km
Thursday
6k
Easy recovery
⏱ 6:30-7:00/km
Saturday
5k
Parkrun
⏱ 5:12-5:20/km
Sunday ✦
5k
Easy run
⏱ 6:45-7:15/km
Phase 2 begins. Longer Sundays start now. Keep everything easy.
Week 10 23/06/2026 aerobic 30k +
Tuesday
14k
Long run
⏱ 6:15-6:45/km
Thursday
6k
Easy recovery
⏱ 6:30-7:00/km
Saturday
5k
Parkrun
⏱ 5:12-5:20/km
Sunday ✦
5k
Easy run
⏱ 6:45-7:15/km
14k. Break it into thirds mentally. The last third is where you earn it.
Week 11 30/06/2026 aerobic 31.5k +
Tuesday
15k
Long run
⏱ 6:15-6:45/km
Thursday
6.5k
Easy recovery
⏱ 6:30-7:00/km
Saturday
5k
Parkrun
⏱ 5:12-5:20/km
Sunday ✦
5k
Easy run
⏱ 6:45-7:15/km
Double digits becoming routine. That's the whole point.
Week 12 07/07/2026 cutback 20k +
Tuesday
10k
Recovery run
⏱ 6:15-6:45/km
Thursday
5k
Easy recovery
⏱ 6:30-7:00/km
Saturday
5k
Parkrun
⏱ 5:12-5:20/km
Cutback week. 3 weeks of build, 1 week of rest - this is the rhythm now.
Week 13 14/07/2026 aerobic 34k +
Tuesday
16k
Long run
⏱ 6:15-6:45/km
Thursday
7k
Easy recovery
⏱ 6:30-7:00/km
Saturday
5k
Parkrun
⏱ 5:12-5:20/km
Sunday ✦
6k
Easy run
⏱ 6:45-7:15/km
16k. Fuel during the run - a gel or banana at the halfway mark. Practice now.
Week 14 21/07/2026 aerobic 35k +
Tuesday
17k
Long run
⏱ 6:15-6:45/km
Thursday
7k
Easy recovery
⏱ 6:30-7:00/km
Saturday
5k
Parkrun
⏱ 5:12-5:20/km
Sunday ✦
6k
Easy run
⏱ 6:45-7:15/km
You're running half marathon distance. Let that sink in.
Week 15 28/07/2026 aerobic 36.5k +
Tuesday
18k
Long run
⏱ 6:15-6:45/km
Thursday
7.5k
Easy recovery
⏱ 6:30-7:00/km
Saturday
5k
Parkrun
⏱ 5:12-5:20/km
Sunday ✦
6k
Easy run
⏱ 6:45-7:15/km
18k is serious mileage. Slow down by 30 secs/km on Tuesday if needed.
Week 16 04/08/2026 cutback 22k +
Tuesday
12k
Recovery run
⏱ 6:15-6:45/km
Thursday
5k
Easy recovery
⏱ 6:30-7:00/km
Saturday
5k
Parkrun
⏱ 5:12-5:20/km
Cutback week. Body repairing, adapting, getting stronger.
Week 17 11/08/2026 aerobic 39k +
Tuesday
19k
Long run
⏱ 6:15-6:45/km
Thursday
8k
Easy recovery
⏱ 6:30-7:00/km
Saturday
5k
Parkrun
⏱ 5:12-5:20/km
Sunday ✦
7k
Easy run
⏱ 6:45-7:15/km
Approaching 20k. Trust your training. You have earned every step of this.
Week 18 18/08/2026 aerobic 41k +
Tuesday
21k
Half marathon run
⏱ 6:15-6:45/km
Thursday
8k
Easy recovery
⏱ 6:30-7:00/km
Saturday
5k
Parkrun
⏱ 5:12-5:20/km
Sunday ✦
7k
Easy run
⏱ 6:45-7:15/km
Half marathon distance. This is a milestone. Run it easy - you have a full marathon to build to.
BuildWeeks 19-32
Week 19 25/08/2026 build 42k +
Tuesday
22k
Long run
⏱ 6:00-6:30/km
Thursday
8k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Sunday ✦
7k
Easy run
⏱ 6:30-7:00/km
Phase 3. The long runs are now genuinely long. Nutrition and hydration matter every single run.
Week 20 01/09/2026 build 45k +
Tuesday
24k
Long run
⏱ 6:00-6:30/km
Thursday
8k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Sunday ✦
8k
Easy run
⏱ 6:30-7:00/km
24k. Start thinking about race-day shoes and kit - break them in now.
Week 21 08/09/2026 build 47k +
Tuesday
25k
Long run
⏱ 6:00-6:30/km
Thursday
9k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Sunday ✦
8k
Easy run
⏱ 6:30-7:00/km
A quarter century. You're training like a marathon runner because you are one.
Week 22 15/09/2026 cutback 27k +
Tuesday
16k
Recovery run
⏱ 6:00-6:30/km
Thursday
6k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Cutback week. Your longest weeks demand your best recovery weeks.
Week 23 22/09/2026 build 48k +
Tuesday
26k
Long run
⏱ 6:00-6:30/km
Thursday
9k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Sunday ✦
8k
Easy run
⏱ 6:30-7:00/km
26k. London's course is in your legs now. The distance is becoming familiar.
Week 24 29/09/2026 build 50k +
Tuesday
28k
Long run
⏱ 6:00-6:30/km
Thursday
9k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Sunday ✦
8k
Easy run
⏱ 6:30-7:00/km
28k. Walk through every water station in training - you'll do the same in London.
Week 25 06/10/2026 build 52.5k +
Tuesday
29k
Long run
⏱ 6:00-6:30/km
Thursday
9.5k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Sunday ✦
9k
Easy run
⏱ 6:30-7:00/km
The 30k wall is close. Build your mental toughness as deliberately as your fitness.
Week 26 13/10/2026 cutback 29k +
Tuesday
18k
Recovery run
⏱ 6:00-6:30/km
Thursday
6k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Halfway through the plan. Cutback and reflect - you've come an extraordinary distance.
Week 27 20/10/2026 build 54k +
Tuesday
30k
Long run
⏱ 6:00-6:30/km
Thursday
10k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Sunday ✦
9k
Easy run
⏱ 6:30-7:00/km
30k. You have broken through the psychological barrier. London is within reach.
Week 28 27/10/2026 build 56k +
Tuesday
32k
Long run
⏱ 6:00-6:30/km
Thursday
10k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Sunday ✦
9k
Easy run
⏱ 6:30-7:00/km
32k - your biggest run. Treat it as a race-day dress rehearsal. Gear, gels, pace, everything.
Week 29 03/11/2026 build 54k +
Tuesday
30k
Long run
⏱ 6:00-6:30/km
Thursday
10k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Sunday ✦
9k
Easy run
⏱ 6:30-7:00/km
Consolidation at 30k. Your aerobic engine is fully built.
Week 30 10/11/2026 cutback 32k +
Tuesday
20k
Recovery run
⏱ 6:00-6:30/km
Thursday
7k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Cutback before the peak block. Rest hard this week.
Week 31 17/11/2026 build 57k +
Tuesday
32k
Long run
⏱ 6:00-6:30/km
Thursday
10k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Sunday ✦
10k
Easy run
⏱ 6:30-7:00/km
Second 32k run. More confident this time? You should be.
Week 32 24/11/2026 build 52k +
Tuesday
29k
Long run
⏱ 6:00-6:30/km
Thursday
9k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 5:00-5:12/km
Sunday ✦
9k
Easy run
⏱ 6:30-7:00/km
Peak build almost complete. Your body is a marathon-running machine.
PeakWeeks 33-40
Week 33 01/12/2026 peak 56k +
Tuesday
32k
Long run
⏱ 5:45-6:15/km
Thursday
10k
Easy + strides
⏱ 6:00-6:30/km
Saturday
5k
Parkrun - race it!
⏱ 4:48-5:00/km
Sunday ✦
9k
Easy run
⏱ 6:15-6:45/km
Peak phase. Run the last 5k of your Tuesday long run at goal marathon pace.
Week 34 08/12/2026 peak 54k +
Tuesday
30k
Long run w/ pace
⏱ 5:45-6:15/km
Thursday
10k
Steady run
⏱ 6:00-6:30/km
Saturday
5k
Parkrun - race it!
⏱ 4:48-5:00/km
Sunday ✦
9k
Easy run
⏱ 6:15-6:45/km
Add marathon-pace kilometres in the middle of your long run - not the end, the middle.
Week 35 15/12/2026 peak 56k +
Tuesday
32k
Long run w/ pace
⏱ 5:45-6:15/km
Thursday
10k
Steady run
⏱ 6:00-6:30/km
Saturday
5k
Parkrun - race it!
⏱ 4:48-5:00/km
Sunday ✦
9k
Easy run
⏱ 6:15-6:45/km
Your peak volume week. Everything you do now is building the runner who crosses Tower Bridge.
Week 36 22/12/2026 cutback 32k +
Tuesday
20k
Recovery run
⏱ 5:45-6:15/km
Thursday
7k
Easy recovery
⏱ 6:00-6:30/km
Saturday
5k
Parkrun
⏱ 4:48-5:00/km
Cutback before the final stretch. Absorb. Recover. Believe.
Week 37 29/12/2026 peak 53k +
Tuesday
30k
Long run w/ pace
⏱ 5:45-6:15/km
Thursday
10k
Steady run
⏱ 6:00-6:30/km
Saturday
5k
Parkrun - race it!
⏱ 4:48-5:00/km
Sunday ✦
8k
Easy run
⏱ 6:15-6:45/km
Begin to feel your goal pace. London crowds will carry you - you need to know the rhythm.
Week 38 05/01/2027 peak 47k +
Tuesday
26k
Long run w/ pace
⏱ 5:45-6:15/km
Thursday
9k
Steady run
⏱ 6:00-6:30/km
Saturday
5k
Parkrun
⏱ 4:48-5:00/km
Sunday ✦
7k
Easy run
⏱ 6:15-6:45/km
Slight drop in volume. Quality over quantity now.
Week 39 12/01/2027 peak 43k +
Tuesday
24k
Long run
⏱ 5:45-6:15/km
Thursday
8k
Easy recovery
⏱ 6:00-6:30/km
Saturday
5k
Parkrun
⏱ 4:48-5:00/km
Sunday ✦
6k
Easy run
⏱ 6:15-6:45/km
Last serious long run. After this, the taper begins. Savour it.
Week 40 19/01/2027 cutback 32k +
Tuesday
20k
Long run
⏱ 5:45-6:15/km
Thursday
7k
Easy recovery
⏱ 6:00-6:30/km
Saturday
5k
Parkrun
⏱ 4:48-5:00/km
Final hard week. You've done the work. The hay is in the barn.
TaperWeeks 41-51
Week 41 26/01/2027 taper 29k +
Tuesday
18k
Taper long run
⏱ 5:50-6:10/km
Thursday
6k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 4:54-5:00/km
Taper begins. You will feel like you're losing fitness. You are not. Trust the process completely.
Week 42 02/02/2027 taper 27k +
Tuesday
16k
Taper long run
⏱ 5:50-6:10/km
Thursday
6k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 4:54-5:00/km
Volume dropping deliberately. Your body is storing energy and repairing micro-damage.
Week 43 09/02/2027 taper 24k +
Tuesday
14k
Taper long run
⏱ 5:50-6:10/km
Thursday
5k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 4:54-5:00/km
Legs may feel heavy or restless. Both are normal taper symptoms. Stay off your feet otherwise.
Week 44 16/02/2027 cutback 22k +
Tuesday
12k
Taper long run
⏱ 5:50-6:10/km
Thursday
5k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 4:54-5:00/km
Two-thirds through the taper. The itch to run more is a good sign.
Week 45 23/02/2027 taper 19k +
Tuesday
10k
Easy long run
⏱ 5:50-6:10/km
Thursday
4k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 4:54-5:00/km
Keeping the engine ticking over. Short, easy, confident runs only.
Week 46 02/03/2027 taper 19k +
Tuesday
10k
Easy long run
⏱ 5:50-6:10/km
Thursday
4k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 4:54-5:00/km
Check your kit, nutrition plan, travel. Mind the logistics while the body rests.
Week 47 09/03/2027 taper 17k +
Tuesday
8k
Easy run
⏱ 5:50-6:10/km
Thursday
4k
Easy recovery
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 4:54-5:00/km
Three weeks out. Visualise the course. Know your splits. Feel ready because you are.
Week 48 16/03/2027 taper 16k +
Tuesday
8k
Easy run
⏱ 5:50-6:10/km
Thursday
3k
Easy shakeout
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 4:54-5:00/km
Two weeks. Sleep matters enormously now. Prioritise 8+ hours every night.
Week 49 23/03/2027 taper 14k +
Tuesday
6k
Easy run
⏱ 5:50-6:10/km
Thursday
3k
Easy shakeout
⏱ 6:15-6:45/km
Saturday
5k
Parkrun
⏱ 4:54-5:00/km
Final parkrun of the plan. Enjoy it. Remember why you started this journey.
Week 50 30/03/2027 taper 11k +
Tuesday
5k
Easy shakeout
⏱ 5:50-6:10/km
Thursday
3k
Easy shakeout
⏱ 6:15-6:45/km
Saturday
3k
Easy shakeout
⏱ 4:54-5:00/km
Race week. Nothing you do now improves fitness. Everything is about arriving fresh and confident.
Week 51 06/04/2027 taper 3k +
Tuesday
3k
Pre-race shakeout
⏱ 5:50-6:10/km
Thursday
-
Rest
Saturday
-
Rest
Saturday before the marathon. A very gentle 3k to shake out the legs. Then rest, eat, sleep. You are ready.
MarathonWeeks 52
Week 52 13/04/2027 race 42.2k +
Tuesday
42.2k
LONDON MARATHON
⏱ 5:50-6:10/km
Thursday
-
Rest
Saturday
-
Rest
This is it. Everything since April 21st 2026 has led to this moment. Run your race. Enjoy every single step across that finish line.

Fuelling is a skill you train just like distance. Start practising early - your gut needs to learn to absorb carbs while running just as much as your legs need to learn the miles. Don't save this for race day.

📏 When to fuel by run distance
Under 10k
Water only
No gels or food needed. Your glycogen stores are more than sufficient. Sip water if it's warm or you're going hard. Don't overthink it.
Water
10k - 16k
Optional gel or chews
You don\'t need fuel but it's good practice. If your run exceeds 75 mins, take one gel at the halfway point. Helps train your gut for longer efforts.
1 gel optional
16k - 25k
Gel every 45 mins
Take your first gel at 45 mins, then every 45 mins after. Aim for 30-60g of carbs per hour. Electrolytes become important above 90 mins of running.
2-3 gels Electrolytes
25k - 32k (long run)
Aggressive fuelling
Treat long runs like race day. Gel at 30 mins, then every 30-45 mins. Add an electrolyte tablet to your water. Practice eating real food at the halfway point.
4-5 gels Electrolytes Real food
Race day (42.2k)
Full race fuelling plan
London provides Lucozade gels at miles 14, 19 and 23. Know this and plan around it. Aim for 60-90g carbs/hr. Never use anything on race day you haven't trained with.
7-8 gels Electrolytes Real food
🏁 London Marathon race day fuelling
Golden rule: Never use anything on race day that you haven't tested in training. Gels, drinks, chews - all of it needs to be rehearsed on your long runs first.
Night before
Carb-load dinner
Pasta, rice or potatoes. Nothing new or spicy. Eat earlier than you think - 6-7pm. Don't stuff yourself, just eat a solid meal.
2-3 hrs before gun
Pre-race breakfast
Porridge, toast with peanut butter, or a bagel. 60-90g carbs. Familiar food only. Sip 500ml water and a coffee if that's your habit.
30 mins before
Final gel or banana
One gel or half a banana. Sip water. Don't drink too much - you'll be uncomfortable in the start pen.
KM 6-8 (~30 mins in)
First gel
Don't wait until you feel tired. Start fuelling early while your gut is still happy. Wash it down with water at the next station.
KM 13-14 (~1 hr)
Second gel + electrolytes
Lucozade gel available at mile 14. You can use this or your own. Add an electrolyte tab to your water if carrying a bottle.
KM 21 (halfway)
Third gel + optional real food
Halfway point - mental reset. Take a gel and if carrying food, now's a good time for dates, chews or a banana slice.
KM 28-30 (~2.5 hrs)
Fourth gel + electrolytes
Lucozade gel available at mile 19. This is where many runners start to fade - stay ahead of the bonk, not behind it.
KM 35-37 (~3 hrs)
Fifth gel - the wall zone
Lucozade gel at mile 23. This is the infamous wall zone. Keep moving, keep fuelling, keep your pace as steady as you can.
KM 40+
Run it home
No more gels needed. You're nearly there. Focus on form and the finish line. The Mall is close.
⚡ What to use
Start cheap: Begin training with supermarket options (Lidl energy gels, Tesco electrolyte tabs) to find what your gut tolerates. Upgrade to race-specific products once you know what works.
Energy Gel
SiS GO Isotonic
No water needed - can be taken without washing down. 22g carbs. Great starter gel. Widely available and used at many UK races.
22g carbs
Energy Gel
Maurten Gel 100
Used by elite runners. Hydrogel technology is very easy on the stomach. More expensive but worth it for race day. 25g carbs.
25g carbs
Energy Gel
High5 Energy Gel
Budget-friendly, widely stocked. 23g carbs. Some people prefer the taste over SiS. Try both in training and pick your favourite.
23g carbs
Electrolytes
Precision Hydration Tabs
Drop one in your water bottle. Different strengths available - start with PH 500 for training, move to PH 1000 for long runs and race day.
Sodium + Magnesium
Electrolytes
Nuun Sport Tabs
Low calorie, great taste. Good for runs where you don\'t need extra carbs but are sweating heavily. Easy to carry, dissolves quickly.
Low calorie
Real Food
Medjool Dates
Nature's gel. ~18g carbs each, easy to carry, easy to eat while running. Brilliant for long training runs. Your gut will thank you.
Natural
Real Food
Banana (half)
Provided at many parkruns and races. ~15g carbs, portable, familiar. Eat half to avoid too much fibre mid-run.
Race stations
Pre-run
Caffeine Gel
Save one caffeinated gel for km 30-35 in races. 75-100mg caffeine gives a genuine boost. Don't use in training if you're not used to caffeine.
Caffeine boost
💧 Hydration guide
Run Duration Water Target Electrolytes Notes
Under 45 mins Optional sip Not needed Drink before, not during
45-75 mins 250-500ml Not needed Sip at regular intervals if warm
75-120 mins 500ml-750ml Optional tab Every 20-25 mins, small sips
2-3 hrs 750ml-1L Yes - 1 tab Use water stations on course routes
3+ hrs (race) 150-200ml per station Yes - every other station Walk the stations - drink properly, not spilling
Sweat test: Weigh yourself before and after a long run. Every 1kg lost = ~1 litre of fluid. If you're losing more than 2% of body weight, drink more during runs.
Don't over-hydrate: Hyponatremia (too much water, not enough salt) is a real risk in marathons. Always pair heavy water intake with electrolytes. Don't drink water at every single station - alternate with electrolyte drinks.
🧠 Key rules to run by
Train your gut: Take gels on every long run from week 13 onwards. Your digestive system needs training as much as your legs.
45-minute rule: If your run is over 75 minutes, take your first gel at 45 minutes - not when you feel tired. By the time you feel the need, it's already too late.
Nothing new on race day: Wear what you trained in, eat what you trained with, carry what you trained with. London is not the day to experiment.
Beware GI issues: Gels + sports drink together can cause stomach cramps. Take gels with water only. Never mix gel brands without testing first.
Caffeine gels: Only use if you regularly drink coffee. A 100mg caffeine hit mid-run can cause anxiety, nausea and a jittery crash if your body isn't used to it.