1) Training Foundations

Build a simple, repeatable week. Most successful marathon plans centre on:

• 1 long run,
• 1–2 quality sessions (e.g., tempo/threshold, marathon‑pace, or intervals),
• the rest easy‑effort aerobic running, plus 2–3 short strength/mobility blocks.

Long runs (how long is long enough?): Many plans peak around ~29–35 km (18–22 miles), often avoiding much beyond ~3 hours due to diminishing returns and rising injury risk.

Taper (arrive fresh, not flat): A well‑supported approach is a ~2‑week taper that trims volume ~41–60% while maintaining intensity and frequency.

Strength & mobility (injury insurance): Programmes including strength and proprioception reduce risk; stretching alone isn’t protective.

2) Pacing That Works (for different goals)

What the data says: Even pacing or a slight negative split tends to produce better outcomes for most runners; big positive splits often lead to late fade.

First‑timer approach

• Target an even or conservative first half (~1–3% slower than goal average pace).
• Set effort caps early (RPE/HR) so crowd energy doesn’t pull you off plan.

Seasoned/PB‑chaser approach

• Choose even or controlled negative split (1–3%).
• Anchor to marathon‑pace work; avoid “banking time” early—this often backfires around 30–35 km.

Course matters: Adjust for hills, wind, bridges, camber and crowd density; keep effort steady over terrain rather than pace at all costs.

3) Fueling the Marathon Engine

Carbohydrates during the race

• For events >2–3 hours, target ~60–90 g carbs/hour using glucose + fructose (multiple transportable carbs).
• Shorter or lower‑intensity efforts: 30–60 g/h; practise exactly what you’ll use.

Train your gut (so race‑day feels normal)

• Rehearse fueling weekly and progress toward your target intake (e.g., 60→90 g/h over weeks).

Caffeine (optional)

• ~3–6 mg/kg about 60 minutes pre‑race if tolerated; consider sleep sensitivity.

4) Hydration: Enough, Not Excess

• Drink to thirst and conditions; many land around ~400–800 ml/h, but needs vary widely.
• Practise with your chosen products; adjust electrolytes for heat and sweat rate.

5) Kit & Footcare (small details, big dividends)

Shoes: Use shoes you’ve tested on long runs and marathon‑pace work.

Socks: Choose technical, moisture‑managing socks that stay put.

Blister prevention basics

• Keep feet dry where possible; reduce friction (single technical sock or thin liner),
• Pre‑tape hotspots; trim nails.

Race‑day checklist (essentials)

• Shoes (broken‑in), chosen socks, kit, gels/chews, bottles or flasks
• Safety pins/race belt, timing chip, anti‑chafe, cap/visor, layers for start
• Pace band/watch set to lap, transport plan, ID and payment method

6) Race‑Week & Race‑Day Execution

Race week

• Keep intensity but trim volume (taper).
• Prioritise sleep; modest carb‑load with familiar foods.

Morning of

• Breakfast 2–3 h pre‑start; small top‑up if needed; sip to thirst.
• Light warm‑up; save the work for the course.

During

• Settle early (first 5–10 km), then hold rhythm.
• Fuel from the first 30–45 minutes; sip to thirst; adjust for heat/wind.

When things wobble

• GI upset: back off, small sips, lower concentration until calm.
• Cramps/fatigue: check pace and fueling; brief walk‑break to reset.

7) Thinking about London or Boston?

Boston: Control early downhills; be ready for Newton/Heartbreak; plan for a late start and longer pre‑start window. Read the Boston mini‑guide →

London: Fast and flat(ish); early congestion and landmarks can pull you faster—rhythm over bravado. Read the London mini‑guide →

8) Sample Week Templates (adapt to your level)

First‑timer (peak ~55–65 km / 34–40 mi)

• Mon: Rest or 30–40 min easy + short mobility
• Tue: Tempo/threshold (e.g., 3 × 8–10 min @ comfortably hard)
• Wed: Easy 45–60 min
• Thu: Marathon‑pace segments (e.g., 2 × 5 km @ MP with 1 km easy)
• Fri: Easy 30–45 min + light strength
• Sat: Easy 40–60 min
• Sun: Long run building to 28–32 km with last 6–10 km steady

Veteran/PB chaser (peak ~80–100 km / 50–62 mi)

• Mon: Easy 50–60 min + strength
• Tue: Threshold work (e.g., 4–5 × 2 km @ LT)
• Wed: Medium‑long 90–110 min easy
• Thu: Marathon‑pace session (e.g., 12–16 km continuous @ MP)
• Fri: Easy 45–60 min + drills/strides
• Sat: Easy 50–60 min
• Sun: Long run 30–36 km with blocks @ MP

Test socks on key days. For race‑pace blocks and long runs, choose a lightweight, breathable sock with a secure heel (e.g., Moggans Ultralight Speed for race‑like feel; Ultralight Merino for cooler or longer runs).

Sources & Further Reading

• Nutrition & fueling: ACSM/AND/DC guidance; Jeukendrup on multiple transportable carbs.
• Hydration: IMMDA/AIMS recommendations—drink to thirst.
• Taper: Bosquet et al.—~2‑week exponential volume reduction with intensity maintained.
• Pacing: Large‑dataset analyses supporting even/negative splits.
• Injury prevention: Strength/proprioception helpful; stretching alone not protective.
• Socks & blisters: Technical fibres outperform cotton; AAPSM overview.
• Caffeine: ISSN position stand—3–6 mg/kg ~60 min pre‑race if tolerated.