MARATHON

GUIdE
WELCOME
WELCOME TO YOUR MARATHON GUIDE
The marathon is a huge achievement for any runner and a true test of running endurance. It’s 26.2
miles of self-discovery and self-belief. In this complete marathon guide, you have everything you
need to take on the marathon.

ABOUT
This guide has been brought together with the help of elite marathon runners and leading SiS
nutrition experts. Olympians, Stephanie Davis and Mohamed Reda El Aaraby, along with Director of
Science in Sport Performance Solutions, Professor James Morton, share their advice on approaching Stephanie Davis
and completing a marathon.

At Science in Sport, we help over 330 elite teams and athletes achieve their optimum. We are
the world’s leading endurance nutrition brand, combining world-class knowledge and scientific
formulations to provide optimal performance solutions across the nutritional need states of energy,
hydration, and recovery.

Through our world-leading research and innovation programme, we formulate evidence-based

products that truly impact performance. Mohamed Reda El Aaraby

We push the boundaries of science and nutrition, so you can push the boundaries of endurance.
Everything we do is Fuelled by Science.

KEY POINTS
Remember that this is just a guide, due to individuality and physiological ability, this plan will suit
some runners better than others. Therefore, you do not have to follow it word for word. You can move
sessions around and find a strategy that fits your specific needs. Professor James Morton
 In this complete marathon guide, you’ll find everything you need to train for and
complete a marathon. We have included our top endurance nutrition products, that will
help you on your way. You can find all of these and more online at scienceinsport.com.
MARATHON
TRAINING
pLAN “The key to running a great marathon is to
balance good training and sufficient recovery”
- Mohamed Reda El Aaraby, Moroccan Marathon Runner
EASY RUNS
These runs are great for focusing on form and building endurance, the purpose of this pace is to help with active recovery.
You should comfortably be able to maintain a conversation and should feel very relaxed.

TEMPO PACE
Tempo sessions are excellent at increasing your tolerance to fatigue. This pace is quicker than your easy runs and while
you should still be able to hold a conversation you are beginning to work at this pace. These sessions get you running at
more challenging paces in order to prepare yourself, mentally and physically for the marathon.

INTERVALS
This zone increases your aerobic capacity. The pace you will be running at is usually only bearable for a few minutes or
repetitions. You will have time to recover and rest during each interval so you can push yourself that little bit more. They
are a great way of teaching the body to tolerate running at faster speeds.

LONG RUN
The long run is your dress rehearsal for race day, as the plan progresses and you become fitter your runs will get further.
All of the other elements of your training will help you maintain pace for longer without fatigue. The pace might change and
it’s good to vary your pace, this will make it more interesting and will help replicate how you feel on race day. This is often
a good time to practice doing negative splits.
BEGINNER’S PLAN
We have put together a 16-week beginner training plan. This has been brought to you in collaboration with Runna as a
rough guide. For a more personalised plan, you can visit runna.com to compose a training plan, tailored to you.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 3km Intervals Rest 3km Tempo Rest 5km Easy 8km Long Rest

2 4km Intervals Rest 5km Tempo Rest 4km Easy 9km Long Rest

3 6km Intervals Rest 5km Tempo Rest 4km Easy 12km Long Rest

4 3km Intervals Rest 5km Tempo Rest 4km Easy 7km Long Rest

5 6km Intervals Rest 5km Tempo Rest 4km Easy 15km Long Rest

6 7km Intervals Rest 7km Tempo Rest 7km Easy 12km Long Rest

7 7km Intervals Rest 7km Tempo Rest 5km Easy 18km Long Rest

8 5km Intervals Rest 5km Tempo Rest 5km Easy 10km Long Rest
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

9 7km Intervals Rest 10km Tempo Rest 6km Easy 21km Long Rest

10 7km Intervals Rest 9km Tempo Rest 7km Easy 12km Long Rest

11 9km Intervals Rest 9km Tempo Rest 5km Easy 25km Long Rest

12 6km Intervals Rest 5km Tempo Rest 5km Easy 12km Long Rest

13 7km Intervals Rest 8km Tempo Rest 4km Easy 32km Long Rest

14 7km Intervals Rest 9km Tempo Rest 6km Easy 18km Long Rest

15 8km Easy Rest 9km Intervals Rest 4km Easy 12km Long Rest

6km Taper
16 4km Easy Rest Rest Rest RACE DAY Rest
Intervals
INTERVAL SESSIONS
In the early stage of training, start with a ratio of 1:1 (eg. 5 mins of hard running with 5 minutes rest in between intervals).

As your fitness and your ability to recover improves, aim to reduce the rest period by 30 seconds at a time and see how you
feel. In the rest period it’s best to stand tall without hunching over to keep your lungs open.

Examples of marathon training interval sessions:

TOTAL
SET NOTES
DISTANCE

800m warm up & down followed by:

The 400s should be done at your best effort. Try to push yourself hard.
4km 6 sets of:
Note your RPE will naturally increase towards the end of the session.
400m (RPE 9-10), 60s rest

1km warm up & down followed by:

5 sets of: Once you have pushed yourself on the 400m, use the 200m to try to
5km
400m (RPE 9-10) into, 200m (RPE control your breathing, ready to go for the next set.
2-3) 30s rest
2km warm up & down followed by:
For the first 400m, aim for around 85% of your best effort. Note how
2 sets of:
7km long this takes and then try to match this on every interval. For the last
[400m (RPE 8), 60s rest] x 5 120s
2-3, start trying to beat your previous times!
rest
These intervals should feel pretty hard and may be longer than you are
2.5km warm up & down followed by:
used to working at this intensity for. Try to hold something back at the
9km 5 sets of:
start and speed up when you know you’ll be able to maintain that pace
1km (RPE 6-7), 90s rest
for the rest of the effort.
RATE OF PERCEIVED EXERTION
The “rate of perceived exertion” (RPE) scale is an excellent scale to help you gauge your effort throughout the training
plan.

Using a heart rate monitor can also be an effective method of ensuring you are training at the desired intensity. A well
known method is subtracting your age from 220, but this is only a rough guide and you should adjust your training based
on how each run feels. If you have the technology to measure your heart rate, it is a good idea to keep an eye on how it
changes over the course of your training. It is a good indicator that your fitness is improving, or if you are over-training.

ZONE NAME RPE DESCRIPTION

1 Easy 1-3 Easy, recovery effort. You should feel relaxed and be able to easily hold a conversation.

This should feel like you’re working in a controlled rhythm. Breathing should not be
2 Tempo 3-5
laboured.
Neither easy nor hard and breathing should be deep and controlled. Pace is bearable for
3 Threshold 5-7
runs between 5 and 10km.

4 Interval (V02 Max) 7-9 You will be working hard at this effort and the pace should be bearable for a few minutes.

Repetition/ Maximum or near maximum effort. This is great for building power, strength & speed.
5 Neuromuscular 9-10 Breathing should be short and rapid. You might encounter this effort at the end of
Power intervals, if you are pushing hard.

TIP: If your heart rate is higher than usual at night it may be a sign that you are overtraining or getting ill.

TIP: If your RPE feels too high for the type of session you might need to back off a little bit and focus on rest and recovery.
 NUTRITION
HYDRATION
eFFORT
“Be prepared for the ups and downs. Some days it will feel smooth and easy, but other days you just need
to put your head down and get it done. It is the latter that will make you stronger come marathon day.”
- Stephanie Davis, GB Olympic Marathon Runner
 The following table will help to give you a good idea of what you should be eating and drinking at the various stages of training.

PRE-TRAINING DURING TRAINING AFTER TRAINING

Work out how much you are sweating
(per hour) (refer to a later page of this Make sure you replace the key
HYDRATION

Aim to drink 2-3 litres of water per guide) and try not to lose more than electrolytes and fluids lost during
day. Before a session (particularly 2-3% of your body mass through sweat the run. The best way to do this is by
longer runs or on hot days) drop one loss. Include electrolytes by dropping dropping a HYDRO Tab in your sports
of our HYDRO Tabs into your bottle. a HYDRO Tab in your water bottle to drinks. Refer to a later page of this guide
promote hydration. Drink little and to work out your sweat rate.
often to prevent stitches or bloating.
Post-run recovery starts straight after
Your pre-run meal should be
you’ve finished. Kick-start the recovery
1-3g/kg of carbohydrate. For a 70kg
Aim for 60g of carbohydrate per hour process with a carbohydrate protein
ENERGY

runner this would be 70-210g of

from a range of sources. An hour of blend such as REGO Rapid Recovery.
carbohydrate 1-3 hours prerun.
fuel could be something as simple as Follow this with a carbohydrate-based
Include high carbohydrate foods
three GO Isotonic Gels. meal 2-3 hours later, including protein
such as cereal, toast, bagels, or a
and plenty of vegetables.
GO Energy Bake.

Ensure that you rest well Alongside a balanced diet you can also
between sessions as this is where take daily supplements such as our
RECOVERY

adaptations take place. Overtraining performance multivitamin gummies.

is common in endurance athletes. N/A Athletes will often take these as
Aim to get the same amount of an ‘insurance policy’ to avoid any
sleep each day throughout your deficiencies and give their immune
training period. system a boost in tough training periods.

TIP: During your training, it’s a good idea to vary your flavours, to keep your fuelling interesting and cater to any taste changes
throughout your running. The GO Isotonic Energy Gels come in a great assortment of flavours so test out which works best for you.
NUTRITION & HYDRATION
Nutrition is vital when training for a marathon. It determines how well our bodyies function, build immunity, handle stress,
produce energy and recover from physical exertion. You really are what you eat.

When race-day comes around carbohydrate is the preferred fuel, and you need to practise race-day nutrition strategies in
training. However, fat also has an important role to play. The percentage contribution of carbohydrate and fat to overall
energy production is largely determined by exercise intensity and duration.

CARBOHYDRATE FAT STORES

Your high-intensity intervals and hill sessions will Low-intensity and recovery runs can be fuelled using our
be carbohydrate dependent, meaning that you need own body fat stores. Before breakfast is a good time to do
carbohydrate in the working muscle to use as energy. these runs. Having a coffee before your run can lower the
Depending on the timing of this session, including a perception of effort.
carbohydrate source with your meals during the day, and
topping up with a snack (banana or GO Energy Bake) 60
minutes before the session is advised.

AVOIDING STOMACH PROBLEMS

Gastrointestinal discomfort and the overwhelming desire to urgently “go” is an incredibly frustrating and embarrassing
issue for runners. It can strike for no logical reason at any stage of training - or racing.

Avoiding stomach problems relies largely on trial and error. You should always test out your race-day nutrition in training
to ensure you are comfortable with what you will be consuming, and when, to minimise the risk of stomach problems on
race-day.

Our performance solutions team have worked closely with elite athletes to develop products which minimise symptoms
of stomach fullness and nausea. Our GO Isotonic and Beta Fuel Gels deliver easy-to-digest carbohydrates to limit
gastrointestinal discomfort, often reported by runners.
CALCULATING YOUR SWEAT RATE
It is important to work out your sweat rate to ensure you
are drinking enough during and after exercise according to
how much you sweat.

HOW TO WORK OUT

SWEAT RATE
This is an estimate so should be measured in different
conditions and occasions to understand how your sweat rate
varies:
1. Measure body weight before and after the training session
2. Calculate your weight loss (weight before - weight after =
weight loss)
3. Measure how much you drink during the session
4. Add this to your weight loss (weight loss + fluid intake =
total fluid lost)
5. Divide your total fluid lost by the number of hours of
training (total fluid lost ÷ hours of training = sweat rate per
hour)

FLUID LOST X 1.5 =

HOW MUCH YOU NEED TO
DRINK TO REHYDRATE
REST & RECOVERY
Recovery is key to marathon training and you should start DO NOT forget to rest and recover after hard training whilst
thinking about it as soon as you have finished a run or a fuelling your body correctly. This time allows your body to
session. adapt and get stronger.

You want to start by replenishing fluid levels, but also TIP: Epsom Salts are a really good way to help your muscles
ensure you are taking on enough protein to help repair your recover after a training session. They contain high levels of
muscles. magnesium which helps relax muscles.

REGO Rapid Recovery can be used within 30 minutes of

finishing a run or session to provide carbohydrates and NEVER RUN ON AN INJURY
protein to kick-start the recovery process. It may be good As tempting as it might be to try and ignore a muscle
to have this on-hand when you finish a run so you can start or tendon niggle, you are likely to make it far worse by
drinking it immediately. continuing to train on it. Applying ice to the inflamed
muscles or tendons, in the 48 hours after your run, can
You can find a range of delicious flavours online or if you make a significant difference in helping to reduce pain and
need something for on-the-go why not reach for one of our aid recovery. Get your injury seen to by a professional in
PROTEIN20 bars instead? order to get back on track as quickly as possible.

You must also replace 150% of fluid lost during the 2-4 Don’t feel guilty if you miss the odd run. Life has a habit of
hours post-run and consume a carbohydrate-based meal getting in the way of training. If you miss a week or two of
with protein and vegetables within 2-3 hours of finishing. training however, go back a week or so in the timetable and
build your fitness levels back up again.
You might not feel like it but try to walk and keep moving as
much as possible. A proper cool-down can help with those It’s strongly recommended you get your blood pressure
aches and pains the day after a hard or longer run. checked by your GP before you begin training.
Never ignore symptoms of a tight chest, dizziness or ill
health - even if you are in good shape.
 ThE DAY
BEFoRE
“The day before, hydrate well throughout the day.
I always have a bottle with a Science in Sport
HYDRO in with my dinner the evening before!”
- Stephanie Davis
GET PREPARED
HYDRATION
Try to consume a couple of bottles of water containing a
HYDRO Tablet or GO Electrolyte throughout the day. These
will ensure you are hydrated and are replenishing all
electrolytes before you race.

CARB LOADING
Our body has limited carbohydrate stores to use as energy
on race day. To maximise storage, carbohydrate intake can
be increased in the 24-48 hours before race-day. To do this,
increase the carbohydrate portion size with each meal, use
carbohydrate snacks between meals, like a GO Energy Bake.
Aim for 8-10 g of carbohydrate per kilo body mass per day of
your carb-load.

PREPARATION
Enjoy the atmosphere of the race village, but don’t get
caught out on your feet all day! Try to rest where possible.
The night before it’s handy to get all your race kit sorted
and number pinned-on so you’re not rushing in the morning.
Plus, it makes for the essential pre-race flay-lay picture!
CARB LOADING
The below plan provides an example of how a runner could load with 620g of carbohydrate:

FOOD (GRAMS OF CARBOHYDRATE)

BREAKFAST 100g low fibre breakfast cereal with milk (90g), 1 medium banana (20g), 300ml orange juice (26g)

MORNING 1 serving of GO Electrolyte (36g), 1 average-sized pot of low-fat fruit yoghurt (16g), 50g raisins (35g),
SNACK oats and honey snack bar (27g)

LUNCH Ham salad sandwich with butter (4 slices of white bread) (66g)

AFTERNOON
1 serving of GO Electrolyte (36g), 1 GO Energy bake (44g), 1 medium banana (20g)
SNACK

Spaghetti Bolognese - 250g white pasta, 150g tomato & basil sauce, 85g turkey mince (97g), 3 slices of
DINNER
garlic bread (32g)

EVENING
1 white bagel with jam (55g), 40g porridge oats with 1 tablespoon of honey (20g)
SNACK

Total calories: 3570 kcal Carbohydrate: 620g Protein: 120g Fat: 70g
RACe
dAY
“Before the race, I need to prepare myself mentally and physically,
that’s why I take a double caffeine gel to be more focused.”
-Mohamed Reda El Aaraby
EATING ON RACE DAY
PRE-RACE DURING THE RACE
BREAKFAST HYDRATION
Have your race-day breakfast 1-3 hours before you start, Aim not to lose more than 2-3% of your body mass via sweat
whatever you have practised during training. Travel and loss. This usually means consuming 500 ml of fluid per hour
logistics can cause distractions to your race and fuelling, so depending on sweat rate, temperature and humidity – drink
knowing what you’re going to eat and planning it out is going additional fluids as needed.
to get you to the start line in the best shape.
ENERGY
HYDRATION The Science in Sport Performance Solutions team advises
Drink 5-10ml of fluid per kilo body mass (around 350-700ml that your energy gel strategy should be based on time not
for a 70kg runner) in the hours before starting your race. distance, i.e. a gel every X minute not every X mile. This
A good option is sipping on a water bottle that includes a will prevent fluctuations in race pacing from affecting your
HYDRO Tablet or GO Electrolyte while getting ready and on nutrition strategy. It is suggested that during endurance
your way to the event. exercise (more than 2.5 hours) 80-120 grams of carbohydrate
per hour should be consumed. This equates to 2-3 GO
SNACKING Isotonic Gels per hour, or 1 every 20-30 minutes.
Around 20-30 minutes before the race, take an energy gel
such as a GO Isotonic Energy Gel or Beta Fuel Energy Gel. Our Beta Fuel Energy Gels contain an optimised ratio of
This gives your body time to utilise the energy for the first maltodextrin to fructose which has been shown to reduce
few miles. symptoms of stomach fullness and nausea which is great for
combatting any gastrointestinal issues often reported when
Again, only use gels if you have used them in training. running.

Opt for whatever you have been practising during training,

always making sure you have a spare, and it can be handy
giving some out to friends and family if they are watching. But
don’t rely on being able to see them, use this as a precaution.
 STRENGTH,
MOBILITY
“Don’t wear anything new on race day. I’d
recommended a dress rehearsal as part of a
& GeAR
training session or at another (shorter) race.”
- Stephanie Davis
WARM-UP ADVICE
Before we run, we should be looking to elevate our heart rate and increase blood flow to the muscles. To do this we should
perform dynamic stretches prior to running - these are movement-based stretches rather a traditional static hold.

This will help to warm-up our muscles without over-lengthening them and increasing injury risk prior to the strenuous
work ahead. We should aim to work all major muscles that will be used during the session. Spend longer on any areas of
particular tightness or discomfort.

DYNAMIC STRETCHES

LEG DIAGONAL SIDE HEEL LUNGE TOE

SWINGS TOE TAPS LUNGE KICKS WITH TWIST TOUCHES
COOL DOWN ADVICE
On finishing our run, we should look to focus on static stretches. These are stretches which are held for around 45-60
seconds. Here we are looking to maintain or increase our range of movement whilst also starting the recovery process.
Stretch each of the main muscles that take the load when we run - glutes, hamstrings, quads & calves, as well as any
personal ‘problem areas’.

STATIC STRETCHES

GLUTE CALF QUAD HAMSTRING AND HAMSTRING

STRETCH STRETCH STRETCH GROIN STRETCH STRETCH

SHOULD I GET A SPORTS MASSAGE?

Yes, during the first few months of your training it is recommended you have a sports massage every other week. When in
the peak of training you can increase this to once a week.
STRENGTH
We want to help prepare our body for the load that running brings, so strength training is a crucial part in any running
training regime. We should look to strengthen all major muscle groups to create a balanced body. Try out some of the body
weight movements suggested below. You can introduce weight, increase the number of reps or slow down the movements
as you look to challenge yourself more when you get stronger.

STRENGTH EXERCISES

SINGLE LEG STEP UP BULGARIAN MOUNTAIN OVERHEAD

SQUAT TO BENCH SPLIT SQUAT CLIMBERS LUNGE
On one leg, slowly lower Step one leg onto the bench Lunge, with your back foot Holding a straight arm A regular lunge with straight
down onto a chair or bench. and bring the opposite knee resting on the bench. This plank position, run one knee arms reaching above
Repeat this on both legs. up powerfully into a ‘running will be great for your hip towards the chest at a time. your head. This works the
Gradually increase the position’. Make sure to mobility while working into This will help strengthen quads and glutes whilst
number of reps as you get counterbalance this motion glutes and quads. your shoulders, core, hip also opening your hips and
stronger. This will work with your arms. This will flexors and calves. shoulders to improve running
your quads and glutes help to powerfully recreate posture.
while promoting good knee the movement of running,
stability. strengthening our quads, hip
flexors and core.
APPAREL
Here is a list of some items that every marathon runner should have in their wardrobe, and don’t
forget to try out your race day kit before the marathon so you feel comfortable running in it.

RUNNING BOTTOMS
• Running Tights - seamless, moisture-wicking, lightweight and incredibly comfortable, running tights
are a great piece of kit.
• Running Shorts - a good pair of technical running shorts is a must, make sure they don’t chafe you
considering the number of miles you will be running. They should be made of a moisture-wicking and
quick-drying material.

RUNNING TOPS
• Base layer - ideal to wear as a “second skin” in cold conditions, it helps wick moisture from the body
and avoid chafing.
• Waterproof - you can’t train for a marathon in the UK and not experience rain at some point when out
training. These are often wind-proof as well and useful for all seasons.
• Tops / T-shirt / vest - good technical running tops will help you regulate heat and manage moisture.
Choose some that are appropriate for the season, like a longer sleeve for over the winter.
• Running bra - Often overlooked, a good quality running bra for women is essential. A sports bra is as
important, if not more so, than your shoes.

TIP: Make sure you have thought about how to carry your nutrition throughout the race! Consider picking
up shorts or tights with specific storage in them.
TRAINING ESSENTIALS
ENDURANCE NUTRITION
Your race and training nutrition are essential for completing
a marathon. Not only can they help you go further and faster,
but they also help you avoid hitting the wall and ensure you
enjoy the experience so much more.

HYDRATION PACK
A hydration pack is the best way to ensure you are drinking
enough during training runs and the race itself. Ensure you
find one that fits snugly to your body so it doesn’t move
around when you run. Hydration packs are also a good way
to carry your gels.

PHONE POUCH
There are many different ways to carry your phone and it
often comes down to personal preference. However, the
most popular tend to be a running belt or armband with a
pocket for your phone.

SMART WATCH
Running watches are a good investment to make when
training for a marathon. They allow you to track your
progress accurately and ensure you are training at an
appropriate pace for you. Alternatively, you can use your
phone to track your progress.
SHOES
Although any number of biomechanical reasons can be to blame for injuries,
wearing the wrong running shoes for your “gait” is a key contributor to easily
preventable injuries.

WHICH SHOE IS RIGHT FOR YOU?

No matter if your goal is to run a sub-3-hour marathon or break 5 hours, every
runner should invest some time in choosing the right shoe. Your choice of
running shoe can mean the difference between injury free running and regular
trips to the physio.

When choosing, follow these five simple rules:

1 Get a well-cushioned pair - your feet go through a lot over the course of
marathon training. A well-cushioned pair will protect your legs and feet and
help you avoid injury.

2 Seek advice - if you are buying the first pair of running shoes for several years,
go to a specialist running store and seek advice from an expert. This advice
is free and following a “gait analysis,” you can guarantee they’ll find the most
suitable shoes for you and your specific running gait.

3 Quality brand - different brands of running shoes offer very different products,
so choose a brand which specialises in running.

4 Try them on, take them for a spin and if they don’t feel comfortable after a
few runs they may not be right for you. Most good running shoe companies
will let you refund a pair if you don’t agree with them shortly after purchasing.

5 No matter how good your shoes are, if you don’t have a pair of comfortable
socks, you’re going to get more blisters on your longer training sessions. It’s
worth investing here too.
ABOUT RUNNA
No matter what you’re training for, Runna wants to be with
you every step of the way.

They help all runners, from beginners to elite athletes, reach

their full potential. They simplify your training, leaving you
to focus purely on enjoying the running!

Runna is a free-to-download app that provides challenging

yet achievable training plans for a variety of needs. They
take the leg work out of training for your next race with a
variety of workouts, personalised comments from coaches,
pace targets and live coaching via the Garmin integration.
There is also a library of resources to help you with topics
like warm-up routines, injury management and advice on
running form. Plus, you’ll be joining the growing Runna
community of like-minded athletes who share the same
passion for the sport.

You can find out more about them by downloading the app or
heading online to runna.com.

Sign up and use the code “SIS” for a 2-week free trial.
 DISCLAIMER
The contents of this guide are to help readers prepare for marathons safely
and effectively. It should not be used as a substitute for proper medical advice.
If you are in any doubt about whether you are able to tolerate marathon
training, always seek proper medical advice.
SiS or the author cannot be held responsible for illness arising out of the
failure to seek medical advice from a doctor.