Training guidance for the London Marathon

There are lots of training plans to help you set and reach your goals, no matter what level you’re at. Even as a beginner, most plans aim to get you marathon ready in 16 weeks.

And remember, you're not alone with your training. We're here for you from the moment you sign up, right through to your post-run massage.

TCS London Marathon plans recommended by Samaritans runners

Our #TeamSamaritans marathon runners have shared the plans they used to help build endurance and confidence, and to get them to the finish line.

Ollie suggests the Runner's World free marathon training plans for every goal
Aisha suggests the Women's Health marathon training plan
Phil found the Marathon Handbook library of free marathon training plans useful

TCS London Marathon training plans

#TeamSamaritans runners training the park

The TCS London Marathon training hub includes three plans designed by Martin Yelling - the official coach of the event:

Beginner’s training plan: this 16-week plan is for people who are new to the marathon distance
Improver’s training plan: ideal for people who have run the marathon distance before, and are looking to better their performance
Advanced training plan: for experienced runners who want to push themselves

Choose your plan here

The training hub also gives motivational tips, nutritional advice and running kit suggestions, as well as articles on the mental health benefits of running and starting your marathon training.

Training during Ramadan

If you’re observing the month of Ramadan while training to take on 26.2 miles at the TCS London Marathon, we’re here to support you as you fast, train and work towards your marathon goals.

Training for a marathon is a lot of work and with Ramadan happening right before the big event, Muslim runners will face an extra challenge in their training.

Here we have a few top tips to help you keep up the good work, while staying happy and healthy in Ramadan.

Listen to your body. It’s important to take things easy when you’re working out while fasting. Be aware of what your body is telling you when you’re training, slowing down or taking breaks whenever you need to.
Be kind to yourself. You might find that you have to adjust your training schedule and the intensity of your training during Ramadan – that’s OK. Take your training in stride and be kind to yourself.
Go for the nutritious options. From Suhoor to Iftar, there are lots of delicious treats being passed around but choosing the right foods to help fuel your body will give you the boost you need to keep up your training.
Timing is everything. Choosing the right time to train while you’re fasting is vital, as you’ll want to choose a time when you feel most energised. Dr Zaf Iqbal suggests training before sunset and just before opening your fast so you can replenish the energy you’ve spent on training, or ideally in the period after sunset and before dawn so you can have water and food as you train.

If you’d like to find out more about training during Ramadan or get some inspiration from others with experience in staying active during the holy month check out the TCS London Marathon’s Ramadan training page.