Your London Marathon 2025 Training Guide
The London Marathon is one of the most iconic events in the running world. Whether you’ve secured your spot for the first time or you’re returning for another lap of this incredible course, you’re about to embark on an unforgettable journey. With cheering crowds, historic landmarks, and a finish line that dreams are made of, the London Marathon is an experience like no other.
With just over three months to go until race day in April 2025, January is the perfect time to get serious about your preparation. As a running coach, and someone who has run the London Marathon twice now, I specialise in helping busy women balance training with their hectic lives, ensuring they show up on race day feeling confident and prepared.
This guide will take you through everything you need to know to train smart, stay motivated, and cross the finish line strong.
Why Plan Ahead?
Marathon training requires more than just running. It’s about building fitness, preventing injuries, staying consistent, and balancing your schedule. A solid plan will help you:
Avoid burnout and injuries.
Build confidence with steady progress.
Balance running with work, family, and other commitments.
1. Injury Prevention: Build a Resilient Body
Running 26.2 miles is no small thing. To make it to race day injury-free, you’ll need to focus on strengthening your body and increasing your mileage gradually.
Progressive Overload
Start with a mileage that feels manageable and gradually increase it.
Follow the 10% rule: Don’t increase your weekly mileage by more than 10%.
Example: If you’re running 30km this week, aim for no more than 33km next week.
Avoid the temptation to do too much too soon—consistency over time is key.
Listen to Your Body
If you feel pain or discomfort, rest. Pushing through niggles can lead to more serious injuries.
Missing one or two sessions to recover is far better than missing weeks of training later.
Strength and Conditioning (S&C)
Marathon training puts immense stress on your body. Adding 1–2 S&C sessions per week will:
Strengthen your core and glutes.
Improve your running form.
Protect your joints from the repetitive impact of running.
Incorporate Deload Weeks
Every 3–5 weeks, reduce your mileage by 20–30% to allow your body to recover and adapt.
Deload weeks prevent overtraining and keep you feeling fresh mentally and physically.
2. Invest in the Right Running Shoes
The right running shoes are non-negotiable for marathon training. They protect your body from the repetitive impact of running and can make or break your experience.
Tips for Choosing Running Shoes:
Visit a running shop for a gait analysis and try multiple pairs.
Prioritise comfort and support over aesthetics.
Rotate two pairs: one for training and one for race day.
Race-Day Shoes:
Consider lightweight, carbon-assisted shoes if you’re chasing a personal best.
Test race-day shoes during training to ensure they’re comfortable for long distances.
Pro Tip: Replace your shoes every 500–800km to maintain proper cushioning and support - you can log this on Strava and it’ll send you email reminders when you need to change shoes!
3. Follow a Training Plan
A well-structured training plan is your roadmap to marathon success. It ensures you build fitness gradually, include essential recovery, and stay consistent.
What Makes a Great Marathon Training Plan?
Variety of Runs:
Long runs to build endurance.
Tempo runs to improve sustained speed.
Interval sessions for speed and power.
Easy runs for active recovery.
Strength and Conditioning: Scheduled workouts to prevent injuries and improve performance.
Deload Weeks: Planned recovery periods to adapt to the training load.
Tailored Mileage: Adjusted for your fitness level and goals.
Pro Tip: At Pretty Strong Coaching, I create personalised plans that fit your schedule, ensuring balance and progress without overwhelm.
4. Stay Motivated and Accountable
With months of training ahead, staying consistent can feel daunting. Use these strategies to keep your motivation high:
Set Smaller Goals
Break your marathon training into chunks.
Sign up for a shorter race, like a 10k or half-marathon, to stay focused and celebrate progress.
Find a Training Buddy or Group
Join a local running club or enlist a friend to train with.
Accountability and camaraderie can make long runs far more enjoyable.
Celebrate the Small Wins
Each milestone—whether it’s your longest run or a week of consistency—is a step closer to race day.
Treat yourself to small rewards, like new running socks or a post-run coffee.
5. Fuel Your Runs
Nutrition plays a critical role in marathon training. Proper fuelling ensures you have the energy to train effectively and recover properly.
Before a Run:
Have a small snack with carbs, like a banana or toast with honey, 30–60 minutes before running.
During Long Runs:
Take in 30–60 grams of carbs per hour using gels, chews, or sports drinks.
Practise your race-day nutrition strategy during training.
After a Run:
Refuel with a mix of protein and carbs within 30 minutes to kickstart recovery.
Pro Tip: Hydration matters just as much as fuelling—drink regularly, even in cooler weather.
6. Prepare for Race Day
April might feel far away, but race day will be here before you know it. Start preparing early to avoid last-minute stress.
Test Your Race Strategy
Practise running at your goal pace during long runs.
Test your race-day nutrition and hydration plan.
Plan Your Kit
Wear-tested gear only—nothing new on race day!
Consider weather-appropriate extras, like a lightweight rain jacket or gloves.
Familiarise Yourself with the Course
Study the London Marathon route, including water stations and key landmarks.
Mentally prepare for iconic moments like Tower Bridge and the final stretch on The Mall.
How Pretty Strong Coaching Can Help
Preparing for a marathon can feel overwhelming, but you don’t have to do it alone. At Pretty Strong Coaching, I create personalised training plans that fit into your busy life, ensuring you show up on race day feeling strong and confident.
What You’ll Get with Pretty Strong Coaching:
Tailored Training Plans: Designed to balance running with work, family, and life commitments.
Expert Guidance: Support with pacing, injury prevention, and race-day strategy from a running coach who understands the unique needs of women.
Community Support: Join a network of like-minded women for motivation and encouragement.
Ready to Conquer the London Marathon?
Let’s make 2025 the year you crush your marathon goals. Whether you’re chasing a PB or simply looking to enjoy the experience, a strong training plan and the right support from a running coach will make all the difference.
Click here to learn more about Pretty Strong Coaching and how I can help you prepare for the London Marathon 2025.
RELATED POSTS
