Whether you're new to the marathon or merely reintroducing yourself to an old friend, we're here to help you plan your race build-up down to the last detail.
Here's everything you need to know to prepare for - and complete - your best 26.2 miler.
Our Essential Marathon Newsletter
Our free, weekly marathon email is designed to keep you on top of your training.
Short enough to be readable, long enough to be useful, it contains at-a-glance schedules for every pace, themes and hurdles for the week, and all the cheer you need for the dark days of winter.
Request it now and it'll pop into your inbox from December through until April.
Training Schedules
How to choose the right schedule
You know that our schedules are tried and trusted, but which to choose? Better to err on the side of caution to avoid injury if you're unsure. Use our race-time predictor for an indication of what target you should set yourself. Bruce Tulloh’s failsafe guide to getting ready to start a marathon schedule will also help you choose a target that is suitable for your current levels of fitness.
Our schedules
We have five sets of marathon-training schedules for you to choose from:
- Our no-nonsense schedules are for non-subscribers. They're simple, but they work.
- Our three-day schedules are based on the Furman Institute (FIRST) schedules and include three good quality runs (two speed sessions and a brisk long run) and two cross-training sessions per week.
- Our Garmin-ready schedules (devised by 1983 London Marathon winner Mike Gratton) can be downloaded in one file to your Garmin Forerunner 205, 301, 305 or 405. We have versions specifically targeting the Virgin London Marathon (April 25, 2010), and versions you can customise to target a marathon on any other date. The schedules include target paces, heart rates and session notes, and you can modify your target time and rearrange sessions to suit your goals and commitments.
- Our ultimate marathon schedules
are a bit more detailed. They include a monthly goal and a monthly theme, some more creative sessions, and a little extra guidance about pace.
| No-nonsense Schedules | 3-Day schedules | Garmin-ready schedules | VLM Garmin-ready schedules |
Ultimate schedules |
| Basic | Universal |
Sub-3:00 |
Sub-3:00 |
Sub-3:00 |
| Intermediate | |
Sub-3:15 |
Sub-3:15 |
Sub-3:15 |
| Advanced | |
Sub-3:30 |
Sub-3:30 |
Sub-3:30 |
| |
Sub-3:45 |
Sub-3:45 |
Sub-3:45 |
| |
Sub-4:00 |
Sub-4:00 |
Sub-4:00 |
| |
Sub-4:30 |
Sub-4:30 |
Sub-4:30 |
| | Sub-5:00
 | Sub-5:00
|
Get you Round |
| See schedules | See schedules | See schedules | See schedules |
See schedules |
Of course, if none of these schedules suit, you could always use our interactive SmartCoach tool to create your own tailor-made marathon schedule. Simply input a selection of details and SmartCoach will equip you with a fully-personalised training plan, designed to fit your preferences and lifestyle.
Or, if you're willing to train seven days a week, you can also enjoy these Hard Training schedules and advice from Mike Gratton. You don't have to be fast for these, just dedicated...
Our Lucozade Sport Super Six
Over the course of our Virgin London Marathon 2010 build-up, GB Olympian Liz Yelling, Chicago Marathon winner Paul Evans and club coach Steve Smythe (as well as two Lucozade Sport sports scientists) will be dishing up platefuls of training and nutrition advice as they mentor our team of six ambitious runners live in the forums.
Whatever your training goals, bookmark our Lucozade Sport Super Six hub to follow their progress, swap tips with other runners and receive your own expert guidance.
Last year, we also hosted a series of live Q+A sessions on Friday lunchtimes. Catch up with the discussion highlights here and stay tuned for news of more live debates in the New Year:
Marathon First-Timers
If it's your first marathon, make sure you check out our guide to running your first marathon. It's packed with all the info, tips and advice you need to get kitted out and ready to go.
If you're completely new to running, then our Get-Started Schedules will take you from zero to running hero. You'll be running 30 minutes non-stop within eight weeks - perfect preparation for starting our Get-You-Round 16-week schedule come January.
In the meantime, if you're in need of advice, a pick-me-up or just a good natter, join fellow first-timers and Just Get Round runners on the forums.
Your Questions Answered
You'll find stacks of useful information in the marathon section of our BIG Q+A Index. Here's a selection of your most popular puzzlers:
Nutritional Necessities
As you ramp up the mileage during training, it's essential your diet steps up to the challenge as well.
Keep your body in tip-top shape with these expert guides to eating before, during and after training, as well as on marathon day itself.
Getting Ready For The Big Day
Don't forget to wind down during your final few weeks of training and look ahead to the logistics of race day. After all, it's the details that can make all the difference. Wise up to the importance of tapering - and find all the information you need to get to the start line in style - in these choice reads:
Fundraising Focus
Running for charity? Wondering how you'll have time to fit in your fundraising as well as your training? No need to panic - help is at hand in our real-life guide to making fundraising easy. It's packed with tried-and-tested strategies and imaginative ideas to help maximise your fundraising potential.
And don't forget: if you're lucky enough to have a ballot place, hundreds of charities would still love you to raise as little as £100 for them. There are numerous benefits in running for charity - visit our extensive charity gallery to search for non-profit groups by category or locality. All the organisations listed have vast experience of supporting runners in the build-up to the marathon and on the day itself.
Get Inspired, Stay Motivated
Real London Marathon Stories
For a sense of just why it's so worth running the London Marathon, read these first-hand accounts of the 2009 event. Long and short, fast and slow, they give an incredible insight into the emotions of race day.
Chat London Chat
Want to tap the knowledge of your fellow runners? Don't be shy - post a message on our busy Virgin London Marathon forum. Among the hundreds of conversations taking place, you'll find some that have become designated 'meeting places' for people with similar targets.
