With Coach Alexa, Online Running Coach for We Run
This is a video playback of our free live Marathon Prep webinar, which took place on March 6th 2025.
Marathon Training Fundamentals
Hi, everyone – I’m Coach Alexa, and I specialise in coaching endurance events. The marathon is one of the most iconic endurance challenges, and I’m thrilled to be here to help you prepare.
Many of you may be training for your first marathon this spring, so much of what I’ll cover today will focus on that. I’ll discuss:
- Running training essentials
- Proper pacing
- Fuelling strategies
- Recovery techniques
- Race-day planning
Let’s dive right in!
The Most Important Marathon Training Tip
If you remember one thing from this webinar, let it be this:
Most runners train at a pace that is too fast for building endurance but not fast enough for building speed.
This means they spend too much time in a “middle zone” that doesn’t maximise results.
For your easy and long runs, your pace should be:
✅ Slower than your target marathon pace
✅ Comfortable enough to hold a full conversation
✅ Within Zone 2 heart rate (if using a heart rate monitor)
Long runs should feel easy and relaxed, even if that means walking up hills. The goal is to build endurance efficiently without excessive fatigue.
The Key to Consistency and Progression In Marathon Training
Consistency is the foundation of marathon training. Your body adapts to regular running by strengthening your heart, lungs, muscles, and bones.
To balance training and recovery:
✅ Run regularly, even if just a few times a week
✅ Prioritise recovery with proper rest and nutrition
✅ Incorporate strength training to prevent injuries
Marathon training is about gradual progression. Stick to your training plan, avoid skipping rest days, and resist the urge to do extra miles – this often leads to injuries.
Understanding the Marathon Training Taper
As race day approaches, your training plan will include a “taper” phase – usually 2 to 4 weeks before your marathon.
This means reducing mileage to allow your body to recover and feel fresh for race day. You might feel restless, but trust the process! The taper ensures you’re in peak condition when it matters most.
Tapering Myths:
❌ Carb-loading means eating excessive pasta the night before
✅ Instead, focus on steady carbohydrate intake in the days leading up to the race
Fuelling for Training and Race Day
Pre-Run Nutrition
- Before short runs: A small snack like fruit, toast with honey, or a sports drink
- Before long runs: A balanced meal 90 minutes before (e.g., porridge with fruit)
- The night before a long run: A meal with slow-release carbs (e.g., brown rice, sweet potatoes)
During-Run Nutrition
For long runs and race day, aim to consume 30-60g of carbohydrates per hour.
Options include:
✅ Energy gels or chews
✅ Sports drinks with electrolytes
✅ Natural alternatives like banana slices or dates
Start fuelling within 30-45 minutes of running and continue regularly. Don’t wait until you feel exhausted!
Post-Run Recovery
After long runs, refuel with:
✅ Carbohydrates to replenish energy stores
✅ Protein to support muscle repair (e.g., nuts, seeds, eggs, yogurt)
Timing matters!
Men should aim for within 90 minutes, while women should aim for within 30 minutes to maximise recovery.
Hydration Strategies
Even mild dehydration can impact performance, so stay ahead of it:
💧 During training: Drink consistently, not just when you feel thirsty
💧 On race day: Plan based on the water stations provided – research your marathon’s hydration points
💧 Electrolytes matter! If you sweat heavily, consider sports drinks or electrolyte tablets
Marathon Race-Day Planning
Logistics & Travel
✅ Plan your route to the start line in advance
✅ Arrive early to avoid stress
✅ If traveling, bring familiar foods for your pre-race meals
Pre-Race Checklist
✔ Stick to foods you’ve tested in training
✔ Wear comfortable, tested gear
✔ Have a warm layer for waiting at the start
Marathon Race Strategy
📌 Start slow. Many runners go out too fast and struggle later.
📌 Stick to your fuelling and hydration plan.
📌 Trust your training. Race day is about executing the plan you’ve practiced!
Final Thoughts
Marathon training is a journey – respect the process, listen to your body, and trust your preparation.
Remember:
🏃 Train smart – pace yourself and stay consistent
🍎 Fuel right – support your training with proper nutrition
💤 Recover well – prioritise sleep, hydration, and strength training
Most importantly, enjoy the experience! Whether it’s your first marathon or your tenth, race day is a celebration of your hard work.
Good luck, and happy running! 🏅
