The TCS London Marathon is the UK's biggest running event, and the 2026 edition promises to be the largest yet. With over 100,000 applicants for the public ballot and record charity entries, the streets from Blackheath to The Mall will be packed on race day.
Whether this is your first marathon or your tenth, the London Marathon demands respect. Here's your complete guide to training, preparation, and race day itself.
16 Weeks Out: Build Your Training Plan
Most first-time marathon runners benefit from a 16-week training plan that gradually builds weekly mileage. The key principles:
- Three key runs per week: one long run (building to 20–22 miles), one tempo/threshold run, and one easy recovery run
- The 10% rule: never increase weekly mileage by more than 10% week on week
- Back-to-back long days: from week 8 onwards, follow your Saturday long run with an easy Sunday 4–6 miler to train on tired legs
- Taper from week 13: reduce volume by 20–30% over the final three weeks while maintaining intensity
If you are running with a club, training together on the long runs makes a massive difference to motivation. Apps like RunClub make it easy to organise group training sessions and track who's showing up.
Nutrition: What to Eat Before, During, and After
Marathon nutrition is where many first-timers come unstuck. The golden rule: nothing new on race day. Practise your nutrition strategy during long training runs.
- Carb loading: increase carbohydrate intake to 8–10g per kg of body weight in the 48 hours before the race. Pasta, rice, bread, and porridge are your friends
- Race morning: eat 2–3 hours before the start. Porridge with banana and honey is a proven favourite. Avoid high-fibre foods
- During the race: take on 30–60g of carbs per hour from mile 6 onwards. Energy gels, sweets, or sports drinks, whatever you've trained with
- Hydration: drink to thirst, not to a schedule. Over-hydration is as dangerous as dehydration at marathon distance
Race Day Logistics: Getting to the Start
The London Marathon start is at Blackheath (Greenwich), with three separate start points that merge at around 3 miles. Key logistics:
- Travel: Southeastern trains run special services to Blackheath, Maze Hill, and Greenwich stations. Arrive by 8:00am at the latest for a 10:00am start
- Baggage: you can check a bag at the start that will be transported to The Mall finish area. Use the official clear bag provided
- Start pens: you'll be allocated a start pen based on your predicted finish time. Line up at the correct pen, don't try to push forward
- Weather: April in London can be anything from 5°C and rainy to 20°C and sunny. Wear a bin bag over your kit at the start to stay warm, then discard it before you cross the line
The Course: What to Expect Mile by Mile
Miles 1–6 (Blackheath to Woolwich): downhill start, fast and easy. Resist the temptation to go out too hard, the adrenaline will carry you faster than you think.
Miles 7–13 (Deptford to Tower Bridge): the iconic Tower Bridge crossing at half-marathon distance. The crowds here are electric. Take it in, but stay focused on your pace.
Miles 14–20 (Canary Wharf loop): this is the quieter stretch through Docklands. Mentally, this is where the race gets real. Stay in your rhythm and stick to your nutrition plan.
Miles 21–26.2 (Embankment to The Mall): the final push along the Thames. The crowds build again. You'll pass Big Ben, turn onto Birdcage Walk, and see Buckingham Palace ahead. This is why you trained.
Recovery: The Week After
Marathon recovery takes longer than most people expect. Give yourself at least 7–10 days of complete rest or very gentle walking. After that:
- Week 2: light 20–30 minute jogs if the legs feel ready
- Week 3: resume easy running, no intensity
- Week 4+: gradually return to normal training
The general rule is one day of recovery per mile raced, so about 26 days before you're truly back to full training.
Running the Marathon with Your Club
If several members of your run club are tackling London, coordinate your training. Shared long runs, travel planning, and post-race celebrations make the whole experience better. Use RunClub to create a marathon training group within your club so you can track progress and keep each other accountable through the 16-week build-up.
Good luck to everyone running London 2026. See you on The Mall.