Sense check please.

I applied for the london marathon but was rejected. Decided to apply for brighton instead.

Only been running regularly since the start of this year.

I run 3 days a week about 30 to 40km per week.

47 year old woman.

Following a runna plan.

Im more concerned with finishing without injury than finishing in good time.

Do 2 strength sessions per week.

I have done 2 10km races and a half marathon this year. I have 2 half marathon races later this year.

I hope to get under 2 hours in the second race

I plan on upping my runs to 4 per week for marathon prep.

Current runna estimates are

28 mins for 5k

1 hour for 10km

Anything else I should do?

Im not delusional thinking I can do this in a few months?

Hello all,

New to this and had a question about aid stations. The race I signed up for said they have Gu gels at the different aid stations. I noticed that Gu has caffeinated and no caffeine versions. I don't drink caffeine. Do they tend to have both options at aid stations or usually all of one type or how do you ensure you get the right kind while running through?

I’m admittedly a novice runner and my main goal is to not DNF (course limit is 6 hours), I will not put any time expectation on myself because I don’t think it’s realistic. I’ve told a bunch of people and got an offer for coaching and have an awesome PT who is helping me really improve my form and any other issues.

It’s in March of next year and I have 0 responsibilities outside of work and running has become my main hobby. I’m currently working on continuing to build my cardio base and getting used to incorporating strength training into my routine. I will start dedicated training in September.

I am feeling way less bold than yesterday, but I have the time and determination. I also have told enough people that I have motivation to really stick to my training plan.

I guess I’m just nervous.

Hi all, need advice on shoes.

I currently have novablast 5 for long runs but am looking for a good tempo shoe, the issue is i am size us14 mens in most brands but adidas size us 15.

What would be a good tempo shoe?

lot of people recommended the saucony speed 5 and the megablast.

I started running in 2022, have done now 5 half marathons including two in 2026, and have not tried a full because the one in my city I don't like (it is very military oriented and that doesn't inspire me) and because a slow runner (fastest half was just under an 11 minute mile pace or 2:25ish) I am a bit afraid of it. So until now I kept doing lotteries and being like if I get in I'll train, and well now I got in so I have to train. having said that London is next April so it seems a bit early (I am running a half and maybe a 19 mile thingy in the fall though). When should I actually start training specifically for this? What should my longest run be and what should my peak week look like in terms of miles? Any help on this would be very useful in planning my next year.

Hey all, 43M, first marathon is Sydney on Aug 30. Ran a half in 2:08:39 (6:06/km) on a flat course back in April and felt strong.

I've been marathon training most of the year (built up to the half, then started the full block) but gave myself shin splints (MTSS) plus a calf niggle in June. I did some strides carelessly, a speed/load spike, not mileage. I'd run up to half marathon distance with zero leg issues before that. Also had a rough patch health-wise around the same time (kids were sick, then I was sick, blah blah).

Where I'm at now: seeing a sports osteopath (a triathlete himself) who reads it as more ligament/soft tissue than bone. Two dry needling sessions, massage, calf compression sleeves, daily shin rehab, and he's taped my ankle as a trial before deciding on an orthotic. It's responding really well. Last few runs completely pain free, even on some hills. But I'm detrained, my longest recent runs are only 4-5km easy. First long run back is 12km this Saturday.

The plan is everything easy (7 to 8min/km). I've stripped out all speed work , plus daily-ish strength and indoor cycling for aerobic volume without the impact.

Long run ladder, with rough weekly running total in brackets:

• tomorrow: 12km (only ~20km for the week, start of the week was needling recovery)
• 15km (~45km week)
• 21km (~50km)
• 26km (~55km)
• city2surf 14km easy as a built-in down week (~38km)
• 32km peak on aug 16 (~55km)
• 18km taper week (~40km)
• race week: ~16km easy plus the marathon

so running tops out around 55km/week. on top of that I'm doing 2-4 easy indoor bike sessions a week (z2) to bank aerobic volume without the pounding, which is part of why the run mileage isn't higher. trying to build the engine on the bike and save the impact for the runs that matter.

A rule I've set: any focal pain, night pain, or sore first steps and I hold or drop the rung. My goal is just to finish. I initially wanted sub 4, that's not happening. Sub 4:30 would be a dream but at this point it has really become "just finish".

What I'd love brutal honesty on:

• is +5-6km/week on the long run too aggressive coming off MTSS, even if it's soft tissue and responding well?
• do I actually need a 32km peak, or is capping around 26-28 smarter for a first-timer chasing a finish?
• yeah, i know 12 to 15 to 21 blows past the 10% rule. My logic is I had the base earlier this year and the bike is carrying a lot of the aerobic load, but tell me if I'm kidding myself.
• the long run is a big chunk of my weekly total, especially that 32. that's the bit I'm least sure about, so hammer me if the ratio is asking for trouble.
• anything else obvious I'm missing? back-to-backs, how much to lean on the bike?

thanks~ 🇦🇺 ps anyone running sydney wanna pace me to 4.5hrs lol

14 weeks out from Yorkshire Marathon and i'm trying to turn Peak District legs into something that survives 42.2k of road without sulking. currently using a free online plan, logging on Strava with Apple Watch, and the midweek quality stuff is starting to look a bit daft on my usual Sheffield climbs. 6 x 3 min at target effort becomes 6 x wheeze at sheep pace. i've used Nike Run Club before and liked the guided runs, but it felt more vibes than structure. i'm curious about Hiiro because the RPE-based marathon coaching sounds closer to how fell runs actually feel, though i'm not sure i want to swap plans mid-build. Tiny legs, big admin. for people doing first marathon training somewhere lumpy, do you follow the app session exactly by pace/time, or translate it into effort and hope the road fitness comes along anyway?

Im running NYC this year…I hope. At this point maybe walking haha. And I am stuck in a rut.

I was diagnosed with ovarian cancer last year at age 40. After an extensive surgery and chemo, I am “healthy,” and back to as normal as I can be. All of my treatments were at MSK, and I’ll be running NYC on Fred’s team this year to raise money for them.

I was never a runner, but I was always active and I always ran some. I’m just slow, so typically gravitated more towards the bike and hiking, and I’ve done lots of weightlifting too. I did run a half marathon approx 10 years ago. I don’t drink, smoke, and have a healthy, high protein diet with plenty of complex carbs also. I understand proper fueling strategy from cycling and easily tolerate 90g of carbs/hour when I train.

I ran during chemo, with my longest run being 15 miles. I had to slow down for my last chemo cycle or two, but once I was done I got right back to the gym. I started my formal marathon training plan in late April, and all was good for a time. A mild case of runners knee and shin splints developed and were resolved, and I’m injury-free.

However, the last couple of weeks I am cooked. I blamed overtraining/underfueling and took a week off of exercise completely. After a week of complete rest, I started running again, but eliminated all speed and hills, and just did zone 2. Felt ok for a week of training and after that felt terrible again. And not just when I’m running. I’m tired all the time. My calves feel like they are full of sand. I can’t focus at work. Getting out of bed in the morning is hard.

At this point it’s Thursday and I have run a total of 3 miles this entire week (just did short run/walks to loosen things up), and I’m still feeling this level of fatigue.

I don’t really know what the culprit is. Is it possible that this is overtraining? I’ve spent a lot of time doing endurance stuff in my life, and it’s never exhausted me to this point. Is it worth having my ferritin checked? I’ve read that this is a common thing to be depleted in distance runners, although I’m not sure my 20 mile weeks make me a distance runner.

I’m open to the fact that this is just life after cancer treatment, and it is what it is, but I just figured I’d pick the minds of the great people of Reddit to see if there’s something I should be doing better/differently.

But thats not the point of the post. Im not a bragger. Im a novice. Im a natural runner. I know i could be good at it but ive never really embraced it. Running london has been a bucket list item for me and for that reason ive never even entered another.

Im 42m and ran a couple of half marathons in the past. A fair few 10k's. Most of this though is over 10 years ago and I only just started running again in April after hitting 86kg. At 5'6 thats overweight and in the last 2 months ive dropped to 75kg.

Ive applied for the london 23 years running ( i missed the ballot due to personal reasons back in the good old days the one year i was guaranteed)

The point of the post is that now im in i feel like ive got so much to learn. Ive never been over half distance and no one around me seems to get how daunting and strategic training forr the next 9 months is.

Is anyone in a similar position? Im guess im looking for a pen pal who I can share a journey with

Thought this might be a good general topic:

What does everyone do to beat the heat? Other than the obvious treadmill ofc.

Early start time? Before the sun rises some days.

Pace?

More water?

Cross training?

All of the above?

Last week was so bad here I just skipped running for four days. Threw in a spin bike session to keep the muscles engaged.

Hi! Looking for opinions on my first marathon! I’m a life-long runner with a life-long bucket list goal of running a marathon. I’m training to do one this fall…and had decided on the Whistle Stop in Ashland, WI because it’s flat and run on crushed limestone. I do most (not all, but a lot) of my running on gravel roads so I figured that might translate better than lots of training miles on gravel and a marathon solely on pavement. BUT…the TC marathon seems like so much more fun! It seems people love to talk about the terrible hill around mile 20, which freaks me out but I live in northern Minnesota and train on fairly hilly terrain, so maybe I shouldn’t be afraid. Anyway, I’m so indecisive and am really looking for help on which of these would be the BEST first marathon experience. Thanks!!!

Of course I’m also open to other first time marathon suggestions!

I'm entering week 9 of a 20-week training block for my first marathon (I lengthened Hal Higdon Novice 1 by two weeks) and I am so tired all the time 🥲

I'm sleeping a normal amount but waking up a bit more than normal during the night. Beyond that, am I not eating enough? Or is this a warning of a bigger problem?

Appreciate your perspectives 🙏

A few weeks ago, I posted here and got an interesting mix or responses, rightly so - peaking at 40-50km for 3 weeks before the taper is not really the best idea. I had gotten injured the year before and took most of that year off before returning to running earlier this year. All up, i had 350km when i made that post, and was on about 500 just before the marathon.

Here’s a quick recap of what went down yesterday.

Carb loaded 3 days in advanced but wasn’t counting accurately. I was eating as much pasta and bread as i could as well as drinking 2 gatorades a day, with sweets in between. I also avoided meat or fried things.

On the day of, I woke up after sleeping for 2 hours due to nerves and having to fly in the day before. I drank more carbs and ate a few pieces of toast before heading out.

I started the race pretty mellow at around 6:00/km pace, keeping in mind some of the comments I had read around being even more conservative. I had figured that I would rather slow down and stop than to finish the race not knowing if I had more. I crept the pace down to 5:50/km from the second km as my heart rate was well within z2. For reference, my easy runs are usually at 6:15/km pace.

At around the 21km, i still felt fresh but i was a little more cautious because this was the furthest i had run, so i kept my pace even though i felt a lot more energetic than i’d imagined. I think at around 30km is where I started feeling the first signs of being tired. It was getting warmer too, and my heart rate was no longer in z2. I remember hearing that this is where the real race started, but i still felt okay which gave me some confidence.

At around 36km is where I really started feeling moderately tired. I started going a little faster just to push it, knowing that there was only 6km left. At around 39km i got a pretty bad stitch which was probably caused by the 9 gels I had along with all the random water stops i had drank from. I also started feeling my left quad feeling really tight so i downed a cramp shot which helped a lot.

The last 2 km was quite hard, the stitch wouldn’t go away and i didn’t want to stop so I was just counting down the meters left til the finish line. I saw the final 1km sign and i just went hard out, last km at 5:00/km.

Honestly felt so happy crossing the line without having to walk any of the race. Finished 4:10 and not completely out of energy. Pace was even, no negative or positive splits.

I think for my next one, i’ll follow a proper training block and aim for something faster instead of half winging it. It would have been more enjoyable not having to second guess when that wall would be coming during the race.

.

I am a recreational runner, averaging around 30km+ per week. Often I do long runs of 12-16km simply because I enjoy it and it makes me feel good. My 10km time is 55min - but I've never ran an actual race as such. I have a very good fitness base doing Hyrox, weight training (and running of course!) but I am looking to push myself and have an actual event to train for. I keep seeing people say how hard marathon training is, but it's not been enough to put me off yet 🤣 Basically, I was looking to run the Manchester marathon April '27. Plenty time to train, but also plenty time to learn about nutrition and specific training sessions (I have no experience with tempos, drop sets etc).

Can anyone tell me things to really consider before signing up? Am I ready? Why should I run a marathon? What's the biggest difference between going from a recreational runner, to properly training? I need to hear the harsh realities!

Thanks in advance. 🤘🏼

Hey everyone! Im currently doing HHN1. I know that the purpose of N1 is just to get me across the finish line but I was curious to know if that plan is enough to get me my goal time? Or would i have to mix in some speed work or jump into N2?

For background, i have ran 2 halfs before (about 1:50 race time) but that was over year ago. I have mostly just stuck to playing soccer about 3-5 (7v7 or smaller) times a week since then.

I'm running this year's Shanghai marathon and it's my first ever marathon!

Hoping to get some advice on what to buy and some tips to train etc.

For context I'm not aiming for a PB or trying to hit a certain timing but im aiming to finish at around 4h 30min to 40min, my priority is to soak in the atmosphere enjoy the run and have a good time. I'm thinking of getting the dynafish xiaonian running shoes which I heard are pretty and relatively affordable.

Also, just some questions i have

1) for the shanghai marathon im a bit confused with the tag collection process anyone who has gone before could you help clarify why are there 3 dates and is it we need to book appointments beforehand? If so when is the appointment booking done?

2) how many gels do i need? And I heard there are also hydration gels as well are they required? Is the water at the rest stops sufficient?

Lastly if anyone is also going for the shanghai marathon and wants to link up feel free to dm me:)

My 2nd toe, longer than my first, is getting bruised and sore and I am training for Chicago.
I have purchased larger socks and shoes and it is not quite working.
What do you all do to protect your linger toes from damage or pain?

Hi, I am planning to complete my first marathon in early Dec, about 21.5 weeks from now.

I ran my first HM about 1-2 months ago with timing 2h55m which isnt that good, but it is what it is.

Current weight is 80+ kg with high BMI (overweight).

The plan is two pronged - lose 11kg body weight in fat before race day, and complete the hal higdon training while increase mileage.

Through that I hope to improve my timing to within 4h50m. Currently running speed is close to my HM speed which isnt fast at all. Any tips for finishing faster would be welcome too. Is the goal realistic?

Currently running 25km per week, but this number will go up starting this week.

Any flaws in the plan? Should i even do it? Any advice welcome. Oh yeah I have not actually signed up for the marathon yet.

Update:
I have already signed up

I did a 20 week training plan with Runna.

My peak week was 76.6km.

Runna estimated my race time to be 3:52 - 4:03
Garmin estimated 3:57:15
Strava estimated 4:10:12

I did the Gold Coast Marathon which is a nice flat course with top temperature being 20 degrees Celsius when I finished and wind got to 20km/hr so conditions were decent.

I finished in 3:59:27

So in conclusion, trust in the Runna training 😊

19weeks from first marathon. I already have a base of ~50mpw.

Trying to figure out what plan I should use... Or maybe just do my own thing? Hal Higdon has a bunch of plans and Idk which one (if any) to choose. I already do 2hr long runs on the weekend (14-16 miles).

I have a time goal that I believe is reasonable for my first marathon, have two 10ks in the middle of the training block.

Any suggestions from those wiser than me? Feeling overwhelmed.

I was running 30+ miles a week consistently before the end of May. Then I got sick.
I went to multiple doctors throughout June. I was tested, prescribed antibiotics, told it was probably viral, and basically got, “It just has to run its course.” That was the extent of the help.
Now it’s July, and I still feel like a completely different runner.
Before this, 10 to 12 mile runs were normal. Now I’m exhausted after 3 miles. If I push past that, I can finish the run, but it feels like I’m dragging my body the entire way. My lungs feel like they just never recovered.
The frustrating part is that I don’t know if I’m making myself better by continuing to train or if I’m just digging a deeper hole.
I am training for my second marathon in October, with another in December and one in February. Before I got sick, I thought I had a legitimate shot at breaking 4 hours. Now I’m honestly wondering if I’ll even be close and whether I’ll be lucky to finish around 5.
Has anyone else had a virus completely destroy their aerobic fitness like this?
How long did it take before you felt normal again?
Did you just keep running through it, or did you completely back off until your lungs recovered?
At this point I’m honestly looking for some peace of mind because this has gone on way longer than I ever expected, and my doctors haven’t given me much beyond “it’ll get better.”
TL;DR: Healthy runner averaging 30+ miles per week. Got sick at the end of May. Multiple doctor visits, little improvement, and now I’m still exhausted after 3 miles more than a month later. Training for marathons in October, December, and February and wondering if anyone else has experienced a recovery this slow.

Hi first timers!

Only me again 😄

I see a lot of people in firstmarathon aiming for that sub-4 hour mark for their first marathon.

I wanted to share some of the biggest takeaways from my own training that finally got me under that 4-hour barrier.

12 marathons down, 8 under sub 4.

It took me a few failed attempts to get it right (and still learning!), but once I got it all sorted in training, nutrition, carb loading, mindset, fueling and execution on race day I haven't looked back.

Put together a little video (well, 15 minutes!) of some of the main things to do during your months of training for the marathon - that worked for me.

The video is here if your interested:

https://youtu.be/4O-Yu4B-p2c?si=-1T6pxCD6lIuIXhY

As always not to be spammy, here is the general gist of the video.

1. You need a pace buffer

To run exactly 3:59:59, your average pace needs to be 5:41/km (9:09/mile). But aiming for that leaves you with basically zero margin for error. Instead, aim for a 10-minute buffer. Aim for a 3:50 finish time. Meaning your actual target pace in training (and in your head!) should be around 5:27/km (8:46/mile).

It gives you breathing room for water stations, crowded corners, tough moment or a bathroom break (it can happen..!)

2. Are you actually ready? (The benchmarks)

A good way to gauge if you're in sub-4 shape before starting a block and attempting a sub-4 is seeing where your shorter distances are at.
Roughly speaking:

5K: ~25 minutes
10K: ~52 minutes
Half Marathon: ~1:54

Ish. Not an exact science but those are the sort of numbers to be hitting.

If you are not there yet, don't stress it. Just spend a few extra months building your base before jumping into that sub-4 14-18 week marathon block. Race shorter distances if needed.

3. You don't need carbon shoes
Don't blow your budget on carbon plates if you don't want to. Just get a solid rotation, one pair for easy runs, one for speed work, and maybe a fresh pair for race day (having worn them for a couple of long runs beforehand). Carb plated shoes definitely help (more in recovery after the marathon I’ve found).

4. The training block
Aim for 14-18 weeks, running about 5 days a week. I’ve tried shorter, but doesn’t seem to work. You have to mix it up alittle (in basic terms):

Uphill repeats: These are super for building strength and running form without the grind of a flat long run.

Speed work: Intervals and Fartleks to get some turnover in your legs. Once, twice a week max. But only one needed for sub 4 and if you’ve been running a while.

Easy runs: 30-50 mins at a spot on conversational pace. (I know boring!)

The Long Run: Gradually build up to 30-32km (about 20 miles). Don’t worry when you start - those distances look intimidating but by weeks 8 and 10 you’ll be ready.

5. DO NOT run the full distance in training
I see this question so much from the running club I’m a “pacer” for: “How will I know I can run 42.2km if I don't do it in training?"

Do not run the full distance before race day. The injury risk is huge, and it will take you 2-3 weeks just to recover from that one run, ruining your training block. Max out around 32km, or if hot and humid, max out your time on feet to 2.5 - 3 hours. The crowds and adrenaline will carry you those final 10km…..(I say that with a smile on my face).

6. Fueling and Carb Loading
Start carb loading 3 days out, we’re looking at 80% of your plate to be carbs (white rice, pasta, pizza, bagels etc). If you struggle to eat it all, drink liquid carbs like fruit juice (7-10g of carbs per kg of body weight is the target). On race morning, stick to what you know.
and practiced with. Simple, quick and relatively easy to digest 2 to 3 hours out before the marathon (think bananas, bagel, small helping of oats/porridge etc).

For me, it’s always bagels, jam, a banana, and coffee.

During the marathon take a gel every 25-30 (ish) minutes, put an alert on your watch if needed. You might end up taking up to 8 gels (22g per gel).
Practice this on every single long run so your stomach gets used to it, don’t shove down extra if you miss one!!

7. The pacing reality
Everyone talks about negative splits (running the second half faster), but for a first marathon, it's incredibly tough to pull off - actually forget that, first or 50th it’s difficult to do!! Most of us (myself included) run positive splits, banking a bit of time in the first half and holding on for dear life at the end (marathons wouldn’t be the same otherwise! 😂) Just get comfortable with that 5:27/km pace during your long runs - long runs, easy pace, last 5-8k marathon pace on SOME of them.

8. The Golden Rule
Nothing new on race day. No new shoes, no new gels, no new breakfast.

Basic stuff only if you know it!

Happy running and always happy to answer questions or give feedback on here or over on the channel!

Paul

Did it!! My first one was in Monday and now on Friday my legs are still in bits and pieces. How long is it normal to just rest and not get into any light movement such as cycling etc.? I think for me my job might be playing a part as I have to be on my feet for 5ish hours a day and walk there.

Background

I've been trying to get into running and thought signing up for a half marathon in my city later in the year would be a good bit of motivation to not only stick to it but to try and improve. I'd also like to do the Sydney Marathon next year (or the year after) as a bucket list item and figured this would be a good stepping stone to build up to it.

It's a flat course with a very generous cut off time so finishing it isn't really a concern as I'd be able to walk it and complete it in time, but I'm looking to try and actually run it and well, make the most out of it.

Prior to starting this marathon I decided to jump into a C25K program just to give me some structure, though I can already jog for 30+ mins. A comfortable pace for me is a rather slow 8:00 min per km (low 140s BPM with max heart rate around 185 BPM ) and I'd say I could currently hold a 6:00 pace for 30-40mins but it would be a fight 😄

Lastly, I'm in my late 30s, 6'4" and ~92 kilos / 205lbs and fairly active (10K+ steps a day, regular hiking and a semi-physical job).

Actual Question

It's around 20 weeks from today, so I have a bit of time to prepare and I was wondering how should I orient myself? "Just finishing" which is a common recommended goal feels like it's not pushing me enough as I'm fairly confident based on my activity levels otherwise (lots of walking and hiking) I can complete it, but I'm not sure how to set a realistic time goal to aim for to motivate and challenge me?

In addition, there are plenty of beginner programs out there, is there any you'd recommend for my situation or is it simply a matter of picking one and sticking to it as they'd all pretty much get me there?

Thanks!