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marathon

 
 

A NEW PB. A ONCE-IN-A-LIFETIME ACHIEVEMENT.
 SUPPORTING YOUR FAVORITE CAUSE.

 

Whatever your reason for taking on a marathon, we can help you conquer the road. 26.2 miles. It won't be easy - but with the right advice you'll master the training runs and cross the line covered in glory. 



To guide you on your journey, we’ve put together a series of training plans to help you hit your target. 

 
DOWNLOAD TRAINING PLANS NOW
 
 
Marathon Training
 
 
 
 
 

RACE DAY

The big day is upon you. Trust all the training you’ve put in and have confidence in your ability that you can deliver the goals you’ve set. 

 

CREATE YOUR OWN PACEBAND 

Hitting your target time is all about pacing an even race. And that's where our pace band can help.

It breaks your race into even splits and works out your target time for each mile. For example, if you want to complete a marathon in four hours, you should be running roughly nine-minute miles.

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Marathon Training
 
 

INJURY PREVENTION AND RECOVERY TIPS

1. Replace the fluids you’ve lost
How much you sweat will depend on a number of factors such as the environmental conditions, intensity of the exercise session and your individual sweat losses.  Click here to try our Fluid Loss Calculator and discover how much you need to replace.

2. Consume carbohydrate
If you’ve been running intensely for > 60 min, aim to consume 1g of carbohydrate per kg of your body mass within the first 60 minutes post exercise. Continue to eat carbohydrate every 2 hours for up to 6 hours post-exercise.

3.  Kick start your recovery with protein
Aim to consume 20g protein within the first 60 min post exercise. Excellent food choices include a low fat chocolate milk shake, chicken sandwich, tuna or cheese with a jacket potato, baked beans on toast.

4. Get quality sleep
Sleep is an important part of good recovery. Try to get at least 8 hours of quality sleep after a training session or race. If you train twice per day, try to fit in a short 20 min power nap prior to your evening session.

 
Marathon Training
 

TUNE YOUR BODY

 

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Lucozade Sport is proud to work with the following sponsors and partners:
scotland logo powerleague logo londonmarathon logo theFA logo rugby logo bupa logo
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