RW's BIG Spring Marathon Index

Welcome!

Whether you're hoping to run 2hrs 55 or 5hrs 22, we're here to help you through your marathon build-up with a smile on your face. We can also help whether you've got three months or three weeks to prepare...

Many of our articles are for everyone. Others - the best we've ever published - are only for subscribers to Runner's World magazine ()* - but don't worry, you can take out a subscription right now, at 30% off. You'll get instant access to all the web articles, plus 12 months of Britain's best running magazine. *(UK edition)

Alternatively, in January, the UK edition of Runner's World magazine comprehensively covers your marathon build up.

This week's news: What to do if you still need a marathon place

Our essential marathon newsletter

• We're publishing the UK's best weekly email – free! – to keep you on top of training and marathon news, and to pull you through the dark days when you need us to. Find out more here

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, but check our race time predictor first. Bruce Tulloh also wrote this failsafe guide to getting ready to start a marathon schedule. A good one to read in December.
  
  
• Our schedules We have four sets of marathon-training schedules:
  
  

  No-nonsense Schedules	3-Day schedules	Garmin-ready schedules	Ultimate schedules
  Basic	Universal	Sub-3:00	Sub-3:00
  Intermediate		Sub-3:30	Sub-3:15
  Advanced		Sub-4:00	Sub-3:30
  		Sub-4:30	Sub-3:45
  			Sub-4:00
  			Sub-4:30
  			Get You Round
  See schedules	See schedules	See schedules	See schedules

  Our no-nonsense schedules are for non-subscribers. They're simple, but they work - they've been tried and trusted by year after year of marathon runners. See the no-nonsense schedules

  Our three-day schedules are based on the Furman Institute's schedules and include three good quality runs (two speed sessions and a brisk long run) and two cross-training sessions per week. See the RW UK forum support thread; three-day schedules – on our sister US site; original schedules; handy Excel version created by RW member SoVeryTired.

  Our Garmin-ready schedules (in final test stages!) can be downloaded in one file to your Garmin Forerunner 205, 301 or 305. They include target paces and heart rates and session notes, and you can customise your target time and rearrange sessions. Garmin-ready schedules. Former London Marathon winner Mike Gratton will be giving advice about these schedules on a dedicated forum thread.

  Our ultimate marathon schedules are a bit more special. They include a monthly goal and a monthly theme, some more creative sessions, and a little extra guidance about pace. They also tie in with our Garmin-ready schedules, and former London Marathon winner Mike Gratton will be giving advice about these schedules on a dedicated forum thread. . See the ultimate schedules
  
  

• 'Hard training': If you're willing to train seven days a week, you can also enjoy schedules and live advice from 1983 London Marathon winner Mike Gratton on our Hard Training thread. You don't have to be fast for this, just dedicated...

Get inspired, stay motivated

• Real FLM stories For a sense of just why it's so worth running the Flora London Marathon, these 400 first-hand accounts, long and short, and fast and slow, give an incredible insight – all from forum readers.
  
  
• You can chat London chat Want to tap the knowledge of your fellow runners? Don't be shy - post a message on our busy London Marathon forum
  Among the hundreds of conversations, you'll find some that have become 'meeting places' for people with similar targets. Here are some for 2007:
  sub-3:00; sub-3:15; sub-3:30; sub-3:45; sub-4:00; sub-4:30; sub-5:00; And there will be plenty for runners slower than 5 hours!

Your questions answered

Got a question? The chances are that our experts have already answered it...

• My second marathon: overweight and slow
• I ran a 3:28 marathon - can I do sub-3?
• Why do my quads cramp in marathons?
• Why am I still exhausted two weeks after my marathon?
• How should I tackle my first marathon? Five hours would be nice.
• My training was great. Why did I hit the wall in my marathon?
• I've done my first marathon - what next?
• Why do marathon schedules have high mileage?

And for RW magazine subscribers :

• Can I run a 3:30 marathon on two runs a week?
• I've run a sub-3:30 marathon. How can I tell when I'm ready for sub-3?
• I've felt sick in my last few marathons. Why?
• I feel guilty for run-walking a marathon...
• I don’t know what pace to run at.
• I’ve got painful shins!
• My target heart rate percentages make me run far too slowly.
• I’m behind with my training schedule.
• I’ve got a last-minute charity entry.

Plus: 'How I overcame...' (for RW magazine subscribers)

• Self-doubt
• Injury
• A hectic work schedule
• Race-Day Nerves

The final week and the big day...

• The complete guide to getting on top of any marathon situation - for RW magazine subscribers :
  
  
• In the week before the marathon
• In the final two days
• On race-day - before, during and after the race
• Race-day checklists

Everything else you'll need

• From finding a race to treating an injury to buying a great shoe for marathon training - it's all here - and in Runner's World magazine each month. Let us know if we're missing something...
• And don't forget your race-day bookings It can make a huge difference for someone to take care of your accommodation, transport to the start and from the finish, storage of luggage while you're racing, and even details such as the right breakfast on race-day. At the Flora London Marathon, two well-established companies offer packages like these: Weston Running Promotions and Sports Tours International.
  If you prefer to go it alone, the earlier you can think about your accommodation, the better.