Eat. Sleep. Train. Repeat. When it comes to marathon training, consistency is key. A familiar routine allows you to make progress, while reducing the stresses of everyday life.

So, what does a good marathon routine look like, and how can you build one for yourself? Follow these tips for a bulletproof approach.

STEP ONE: USE A PLAN

A marathon training plan provides structure and motivation for your training. Download Runna here to create a plan customised for your goals and running ability, where you decide which days to train on and other preferences such as reminders.

After you’ve downloaded your Runna plan, ensure you stick to it by considering the following…

1. What times works best for me to train? This may vary depending on the day.

2. Where will I train? Have an idea of your top locations.

3. What do I need to do ahead of time to complete these sessions (e.g. if you run in the evening from work, you may need to pack reflective clothing).

With your Runna plan and a little extra logistical thinking, you’ll soon settle into a steady training rhythm.

STEP TWO: ORGANISE THE EVERYDAY

The demands of marathon training can have a knock-on effect on everyday life – no matter how small.

Follow these tips to make your domestic routine work with your training:

1. Plan your meals. Cooking becomes a hassle when you’re tired and hungry after training. Batch cook nutritious meals to eat around your runs.

2. Establish a good sleep routine. Sleep is a crucial part of your training. Make sure to wind down each night and set your alarm for a similar time each day.

3. Sort that laundry. Make sure you’re never caught out by not having clean running clothes. Establish a time to wash your kit, such as Sunday evening, in preparation for the week ahead.

STEP THREE: PRACTICE A PRE AND POST  ROUTINE

Pre and post-run behaviours can be powerful cues to help us achieve our goals. A pre-run routine sets us up to complete a session well. A post-run routine ensures we take recovery seriously.

Example of a pre-run routine:

• 45 minutes before: eat small snack, such as a banana, that will help fuel your session. Check that your GPS watch is charged up.
• 15 minutes before: put on a motivational playlist to energise you. Get dressed and pack anything anything you will need, like gels.
• 10 minutes before: do some dynamic warm-up exercises before heading out.

Example of a post-run routine:

• After a jog cool down, head indoors and put on extra layers of clothing if needed.
• Complete your stretching routine followed by making a protein shake (even better if you’ve made it in advance).
• Have a shower and eat a proper meal – your post-run routine is complete.

STEP FOUR: CHECK-IN (AND ADJUST)

Most people’s lives are busy and we may need to adjust our training schedule on occasion. Reviewing your plan for the upcoming week and anticipating any clashes can help you to adjust and stay on track.  For example, if you can’t make your usual Sunday long run, switch things around to do it on Saturday instead.

Remember that sometimes ‘life happens’ and you might have to miss a session. That’s ok. Although routines can help with the discipline, commitment and motivation it takes to run a marathon, sometimes we need to be flexible and accommodate other needs.

Have fun building your marathon training routine!