DIY Marathon Training

Steve Smythe, who has run a sub-3:00 marathon in five different decades, shares his experience of training for a marathon for 45 consecutive years

- Steve Smythe

At the tail end of 1980, I started training for the first London Marathon. I already had five years of marathon training and racing behind me. I trained diligently to break 2:30 for the first time. I have entered every London Marathon since, though I pulled out of running in 1983 to focus on another event, but the training principles have not changed much during that time.

With over 40 years’ experience of the London Marathon, these are what I consider to be the 10 most important things I have learned about covering the distance.

1 Train with a target time in mind

If you know what time you are aiming for, it makes training paces and required training a lot easier.

If you have previously run a marathon, it should give you an idea of what time you are capable of but base your target time on a recent 10km or half-marathon. However, be realistic – especially if this is your first marathon.

A good, challenging target should help with motivation but be flexible and adjust that target if you have gained a lot of speed or fitness or downgrade if you have struggled with training or been ill or injured.

2 Focus on the long run

The most important run is the long weekend run as it is closest to the marathon itself and builds endurance.

The runs should be slower than targeted marathon pace (most prefer a minute a mile slower) and you should gradually build up the distance over your training period.

Supposing a late April marathon, the long runs could average 15-17 miles in January, 18-20 miles in February and 20-22 miles in March but after a long run early April, the taper should see a gradual reduction in mileage and long runs.

Treat long runs like a race – be well hydrated and test out gels in training rather than just leaving them for race day.

3 Patience - marathon training is not a sprint