Whether it’s your first time queueing at the starting line or you’re levelling up those race-day goals, run training has some non-negotiables no matter what distance you’re planning to tackle. 

It’s a statement that will come as little surprise to anyone in a carbon-plated shoe’s throw of a footpath – running is having a major moment. Want in on some Strava kudos and the incredible community that running creates? We don’t blame you. And there’s no better time to commit to a distance and start training with the ultimate bucket-list addition now in our very own backyard.

In very big sporting news, the Sydney Marathon has joined the ranks of the world’s greatest 42.195-kilometre races, becoming one of seven Abbott’s World Marathon Majors (alongside Tokyo, Boston, London, Berlin, Chicago and New York City).

With exactly 15 weeks to go, now is the best time to start training for whatever distance you’re trying to tackle, and we’ve got the expert-backed hacks for a PB-smashing performance on race day.

Tailor your training 

Whatever your distance of choice, there’s no one-size-fits-all for building a weekly training plan.

“The things I think about when someone comes to me and asks, ‘Hey, can you help me with a program?’ is, ‘What have you done in the past? How long have we got to the event? How far are you running in the event? And what time have you got available, as well?’” says Ben Lucas, head coach of the Sydney Marathon, who’s accomplished over 40 maras himself.

It’s important to tailor a program that’s challenging but achievable and attuned to your needs. “It’s all good to say that you’re going to do a six-day plan, but if you’re a busy working mum, that might not be realistic,” adds Lucas.

Don’t know where to start? You can work with a running coach – many of whom have in-person or online programs – or download an app like Runna or Nike Run Club.

Mix up your miles

To get race-ready, there are three types of runs essential to your training plan. “At a minimum, I like to include one easy run for aerobic development and recovery, one quality session like intervals or hill reps to build speed and strength, and one long run to develop endurance and mental resilience,” suggests expert run coach, Matty Abel, who’s trained over a thousand runners including the inimitable Nedd Brockmann, whose most recent feat was running 1000 miles in just over 12 days. 

If you can squeeze in another session, a tempo run – faster than your easy pace but not an all-out sprint – is on the cards. “If someone can only run three times a week, we rotate the quality sessions – intervals one week, tempo the next – to keep things balanced without overloading the body.” With each distance goal these types of runs won’t change too much, just the volume of exercise in each of them. 

Get stronger to run longer

Swap pavement pounding for pistol squats and your body will thank you for it. “Strength training is essential for runners of all levels and goals,” says Abel. “Two gym sessions a week build resilience, improve running economy and reduce injury risk.”

A 2017 study found that runners who took part in a strength training program over 40 weeks significantly boosted their VO2 max and running economy – aka how efficiently your body uses oxygen. Ideally, your training hits every muscle, but core and lower body are essential, with a focus on single-leg exercises like deadlifts, Bulgarian split squats and lunges.

Whether you dust off that gym membership or pick up a few dumbbells at home, try to space out your strength training and tougher runs so you’re not overloading your body. 

Recover like a pro

“Rest is just as important as the training – a good plan always includes it,” says Abel. “The best recovery plan is built on simple, consistent habits done well.”

About to sprint to the servo and pick up a bag of ice for your DIY cold plunge? “When people think about recovery, they automatically go to ice baths and compression boots, when you just need to make sure that you’re eating well, sleeping and drinking enough water,” advises Lucas.

“That’s going to be 95 per cent of your recovery, that’s going to help you stay injury-free and help you make progress.” Here’s your excuse to hit snooze – US research found athletes who consistently sleep fewer than eight hours a night had almost double the risk of injury, and that getting more than eight hours can actually boost endurance, reaction time and recovery. 

Now you’ve got the foundations down, let’s get into what it takes to nail each distance in the lead-up to race day. 

IF YOU WANT TO TACKLE YOUR FIRST 5KM 

Run smarter, not harder

“Consistency will always trump starting too ambitious and burning out,” says Genevieve Gregson, a four-time Olympian who’s worn the green and gold in the steeplechase, 5000-metre and marathon events. Ramping up the distance too quickly or setting a blazing pace in run one is the biggest mistake that coaches see runners make. “That’s when the wheels fall off – injuries, burnout or lost motivation,” confirms Abel. “The real magic happens when you train smart, gradually build volume and intensity, and allow your body to adapt each week.” 

Up endurance with intervals

Interval training (alternating running and walking) is an effective way to build endurance. “We may start with 30 seconds on, one minute walk, then slowly, as we get fitter, we’re adapting – our calves, our knees and different parts of our body are getting used to running and then we’re going to increase the volume of time we’re running,” advises Lucas. “We’re going to run 45 seconds, then a minute, then the total time we’re running we’re going to [increase from] 10 minutes, to 12 minutes, to 20 minutes.” 

IF YOU WANT TO RAMP UP TO 10KM

Fuel up to go further

As the volume of your training increases, your fuel becomes even more important. “Many people either neglect their nutrition or significantly under-eat before running, worried about how it might affect them,” says Advanced Sports Dietitian Jess Spendlove. “It's essential to start small with the right type of fuel, a 'primer', and gradually get your body accustomed to eating before running, just as you would progressively increase your running to improve your speed and endurance.”

Aim for 20-30 grams of carbs at least 30 minutes before you hit start on Strava, with options like a banana, four pieces of dried apple or apricots or a slice of toast with jam or honey. “Post-run refuelling goals are to replace what you've expended, repair muscle damage and rehydrate to optimise your recovery,” Spendlove says. “Incorporating quality carbohydrates and around 20-40g of protein is crucial for muscle repair and replenishing energy stores.”

Refine your run form

Just like you can tinker with your golf swing or hone your tennis backhand, you can make changes to move more efficiently while running, leading to fewer injuries and better performance. It might feel contradictory given your lower body is doing the leg work, but the first place to focus is on your arms, according to Paul Mackinnon, a physiotherapist and running specialist behind The Balanced Runner, who has worked with athletes from amateur to Olympic level.

“If your arms are swinging across your body, you're wasting energy sideways instead of upwards or forwards,” says Mackinnon.  And if they’re not moving? They’re not helping.  “There are two really simple thoughts for your arms when running, even rhythm keeps the movement symmetrical to help balance and timing, and upward swing uses the arms to help lift yourself off the ground every step.” 

IF YOU WANT TO TAKE ON A HALF MARATHON

Use community for commitment

As sessions get longer, it can help to have a training partner to keep you going when the last thing you feel like is a hills session. “Have other people you’re accountable to, to show up for,” Lucas says. Can’t find a friend to commit? Search for a local run club.  “Community is everything when it comes to motivation,” confirms Abel, who started the Vipers Run Club to encourage a community of men to lace up and connect. “On the tough days, during big training blocks, or when your motivation dips, being surrounded by like-minded runners can be the difference between showing up or skipping out, and showing up consistently is what leads to progress.”

Test your fuel strategy in training

Once you’re running over an hour — especially at a steady or hard effort — your body needs extra carbs to maintain energy levels and fight fatigue. “Gels are incredibly practical for running, making them a great option,” Spendlove says. “A simple and effective protocol is one gel every 30 minutes, but the key is to start early, not wait until you feel like you need it.” It’s critical to try and test gels during your training block if you’re planning to use them on race day.

“Training the gut to tolerate carbohydrate intake is very important,” Jess says. “The golden rule is that you never want to try anything new on race day.” And don't neglect electrolytes before, during and after your run, to replace what you lose breaking a sweat in your negative split. “You can use electrolyte tablets, powders, or sports drinks, if sipping during your run isn’t practical, have some before and prioritise replenishing after.”

IF YOU WANT TO MANAGE A MARATHON

Care for your body before it breaks down

When it comes to getting to the start line physically and mentally ready, “There are so many pieces to the puzzle,” Gregson says. “It isn’t just about getting in the kilometres.” Lucas calls those pieces “preventative maintenance”. “Like your car, you take it in for a service so it doesn’t break down,” he says.

“If we're proactive about your health, that's going to give us the best chance of staying injury-free.” That means checking in with a physio about your technique, booking a remedial massage every few weeks and staying on top of mobility with foam rolling and stretching. Don’t wait until the niggles become nagging.

Lastly, manage your mindset

When you’re clocking up double-digit kilometres, facing a surprise set of stairs mid-route or just feeling beat because of a bad night’s sleep, the voice in your head can be make or break while training for a marathon. Abel’s most effective tool is to shift your mindset to see training blocks and tough runs in bite-sized chunks.

Looking at a whole 30km run or a 16-week plan can feel overwhelming, but if you narrow your focus to just the next 5km, or the current week or even just the next rep, it becomes far more manageable,” he says. Changing your perspective from punishment to privilege is also a game-changer.

“I remind myself during the hard training blocks: I get to do this,” Abel says. “I choose races in places that excite me. That connection to something bigger than the run itself helps keep me going.”