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Marathon training plan · London · April
London Marathon Training Plan: A 16-Week Guide
A 16-week structure you can follow, plus course, weather and pacing advice, from Martin Williams: former GB marathon runner (2:17:36) and Edinburgh Marathon winner.
In short
To train for the London Marathon, start a 16-week block in early January. Move through four phases: base, build, marathon-specific and taper. Practise fuelling in long runs and pace the first half evenly. For a plan written for your goal and week, Runners Route offers a personal London Marathon plan for €60.
What do I need to know about the London Marathon?
- Usually held on a Sunday in late April.
- Starts in Blackheath and Greenwich, south-east London, from separate start areas that merge in the first few miles.
- Finishes on The Mall, in front of Buckingham Palace.
- Passes the Cutty Sark, crosses Tower Bridge around halfway, and loops through Canary Wharf.
- One of the World Marathon Majors, with huge crowds the whole way.
Always check the latest date, start times and course map on the official race website before you plan your block.
What does a 16-week London Marathon plan look like?
Four phases, each with a clear job. Counting back 16 weeks from a April race means starting in early January. The sessions below are a typical shape. Your own paces and volume depend on your fitness and goal.
| Weeks | Phase | Key sessions | Long run |
|---|---|---|---|
| 1–4 | Base | Mostly easy running, strides and short hill sprints. One steady run a week. Long run builds by time on feet. Strength work twice a week. | Long run 60–90 min |
| 5–8 | Build | One threshold session a week (for example 5 × 6 minutes at threshold with 1 minute jog) and one hill session. Week 8 is an easier week. | Long run up to 1 h 45–2 h |
| 9–13 | Marathon-specific | Marathon pace becomes the key session, inside long runs and on its own. Fuelling is practised exactly as on race day. A tune-up half marathon in week 10 or 11 helps set goal pace. | Long run up to 2 h 30–3 h, with marathon-pace blocks |
| 14–16 | Taper and race | Volume comes down by roughly 20%, then 40%, then race week. Short marathon-pace sessions keep you sharp. Carbohydrate intake goes up in the last two to three days. | Long run shortens each week |
Most of the running is easy
Around four in every five runs should feel comfortable enough to hold a conversation. Easy running builds the aerobic base that makes marathon pace sustainable. Running easy days too hard is the most common reason runners arrive tired on race day. Use the pace calculator to set easy, threshold and marathon paces from a recent race.
When the 16 weeks fall
Your 16 weeks run through January, February and March: dark evenings, cold and wet weather and possibly ice. Plan treadmill or daylight alternatives for key sessions, and don't chase paces in a headwind.
Fuelling
Practise taking gels or drinks in every long run over 90 minutes and in every marathon-pace session. Use the same products you plan to use on the day, so your stomach is trained as well as your legs.
What is the London Marathon course like?
London is mostly flat, with a gentle downhill in the first few miles. That downhill, the crowds and the adrenaline make it very easy to go out too fast. The second half has more turns, and the stretch through Canary Wharf (roughly miles 15 to 21) is where many runners start to struggle. Tall buildings there can also make GPS pace readings unreliable, so rely on effort and the mile markers.
Typical weather
April weather in London is unpredictable: it can be cool and wet, or unexpectedly warm. The 2018 race was the hottest on record. Train mostly in winter, then have a plan for a warm day: start slower, drink earlier and adjust your goal.
Pacing strategy
Aim to run the first 5 km slightly slower than goal pace, settle into goal pace by 10 km, and treat Tower Bridge as a check-in, not a celebration. If you feel good at 30 km, that's the time to push.
Want more detail on the build-up? Read the London Marathon training guide.
Want this plan written for you? €60 one-off
Martin will write your personal London Marathon schedule (up to 16 weeks) from a consultation about your goal time, training history and the days you can train. Want ongoing support? Monthly coaching is €60 or €99, with no minimum term.
or book a free consultation first. In the UK? Coaching is from £50 a month. See marathon coaching.
Which plan is right for me?
Three ways to work with Martin, priced in euros. Not sure which fits? Book a free consultation first and you'll get an honest recommendation.
One-off
Marathon Plan
€60 one-off
- Personal marathon schedule of up to 16 weeks
- Built from a consultation about your race and goal time
- Written around the days you can actually train
- Best for confident, self-motivated runners
Monthly · no minimum term
Coaching
€60 / month
- Your plan in the RunnersRoute training app
- Regular updates and changes to your plan
- A monthly video review call with Martin
- Cancel any time
Monthly · no minimum term
Premium Coaching
€99 / month
- Everything in Coaching
- A free running form assessment (15+ page report, normally €99+)
- Fortnightly video review calls and WhatsApp access between calls
- A strength and conditioning programme built into your plan
No minimum term: both monthly plans are cancel-any-time. Prices are in euros and paid securely by card through Stripe. Coaching is in English.
London Marathon training FAQs
When should I start training for the London Marathon?
Start a 16-week block in early January for a late-April race. Ideally, spend October to December building a base of regular easy running first.
Is the London Marathon a fast course?
Yes. It's mostly flat with a gentle downhill start, and many runners set personal bests there. The main risks are starting too fast in the crowds and warm weather.
Why is my GPS wrong at the London Marathon?
Tall buildings around Canary Wharf can interfere with GPS signals, so your watch may show odd paces or extra distance. Use effort and the official mile markers instead.
More marathon training plans
Berlin Marathon · Valencia Marathon · Amsterdam Marathon · Rotterdam Marathon
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Talk to Martin about your race
Tell him your goal time and how your week looks. You'll get an honest recommendation.
Last updated: October 2026