Whatever your reason for taking on a marathon, we can help you conquer the road.
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.
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 paceband 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.
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.
TUNE YOUR BODY
Hitting your target time is all about pacing an even race. That's where our pace band can help.
Find Out More >
Are you staying hydrated enough? Find out by using the pee chart.
LUCOZADE ONLINE STORE
Lucozade Sport gives you the Fuel to Rule - buy online from our official store.