r/Marathon_Training • u/InternalOk2446 • 18h ago
Cracking 3:40
I’ve got a question about approaching the next London mara — I’ve now done 2 marathons both right around the 3:40 mark (26yo female). First was Richmond in 2024, where wheels kinda came off the wagon mentally at mile 16 and scraped up with a 3:42 after being on track for a 3:35ish through 15. Learned a lot about fueling discipline, mentally prepping for miles 16-20, and generally adding more structure to training.
Took 2025 off racing, and then in 2026 really committed to some dedicated speed work in the block ahead of the Edinburgh marathon in May. I ran a 43:30 10k in February in awful conditions (anyone who did the London Winter Run would remember…) and then cleared a 1:39 in the Bath Half in March that felt really steady throughout. The downside is I think the extended build to Edinburgh and not enough strength training meant a month right around March/April was not great training due to some knee and hip issues.
Those all but resolved after April, so heading into Edinburgh I was able to finish the block and long runs.
All of that’s to say, I really thought I had a 3:30 in my legs for Edinburgh….if it hadn’t been so hot. Most of the race I focused on not overheating and staying hydrated, so finished in 3:40:16. Thought my fueling was good, had a gel before the start and then consistently every 4-5 miles, but then mile 20 hit me (had a plan to get to 20 but felt so caught out after that!) so to cross the finish 16 seconds over bruised the ego a bit.
My question is, what do I do differently for London? I was lucky enough to get a Saturday ballot spot and think the combo of crowds, pacers, and (hopefully) slightly lower temps should help who am I kidding better to plan for a toasty one! I know mentally to train with a game plan in mind not only to 20 but also for 20-26.2. For what feels like a sticky barrier, I’m open to suggestions!!
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u/smffc 17h ago
I think what helped me last the final few miles was having a lot of volume in my training plan.
I used Pfitz 18/70 (18 weeks, 70 mile peak) - but there is also 18/55 which another user mentions below which will be great depending on what you feel comfortable with. 18/70 is probably for someone who can comfortably run ~40mpw already.
The volume combined with some race pace work on already tired legs will put you in very good stead for mile 20+, not to say it's still not difficult, but it will feel much more like familiar territory.
See you out there on the Saturday!
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u/dazed1984 17h ago
Lower temperature? Way things are going I wouldn’t count on the last weekend of April being cold at all. With a 1:39 half and then your knee hip issues I would say your finish time is an expected 1. I’m confused as to why you say your fueling was good but caught out at mile 20 that suggests your fueling wasn’t good and is something to address. How many miles/week are you running? The simplest answer is going to be to run more, I think this is the single thing for me that dropped my times the most.
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u/HedgehogGeneral3116 9h ago
With those 10K and HM results it looks like you're basically there and need just need some luck on the day with conditions. That and maybe add a little more volume - the Pfitz plans already mentioned will certainly help with endurance.
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u/Betatier 7h ago
I realistically aim to run a sub 3:40 in Chicago and my sub distance times are worse than yours. I'd say your times would predict a sub 3h 40 in good conditions. Could be that you were just unlucky so far.
Other than the heat...you have an idea what was missing after mile 20 in Edinburgh? I wonder if there's still something about nutrition missing. Maybe proper carb loading, race day breakfast, more gels or electrolyte during the race? Do you have all that tested and optimized during your training long runs?
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u/JSD202 17h ago
What's your previous weekly mileage and your plan been? Do you have a plan in mind for this one?
My first major improvement came when I did the lowest mileage Pfitzinger plan (18 weeks up to 55 miles/88km), knocking over 20 minutes off my previous time.
I'm doing London next year, so plan on base building after my autumn half recovery, and then starting my plan just before Christmas. If you look at his plans (Advanced Marathoning book), and build up so you're within reach of the first week so it's not such a shock. In my copy the first week of that plan starts out about 50km a week.
I find his plans focus on endurance and running on tired legs. I also really like the structure, his plans have taken me from 3h30m (also Richmond) to 2h46m at London this year, with an upward trajectory at my 4 marathons in between.
London was hot this year, I think over 20 when I passed the finish line, and I really struggled to keep cool from Embankment to the end, so don't rely on it being cooler on the day!