Melbourne Marathon 2024 Training Plan & Tips

When is the Melbourne Marathon 2024 & What is the Terrain Like?

• Date: The Melbourne Marathon is scheduled for October 13, 2024.
• Terrain: The marathon course is known for its scenic route through the city, including iconic landmarks like the Melbourne Cricket Ground (MCG). The terrain is relatively flat with a few gentle inclines, making it suitable for both beginners and seasoned runners.

How Many Weeks Training Will I Need Before the Marathon?

• Weeks of Training: A typical marathon training plan lasts about 16-20 weeks. This allows ample time to build endurance, strength, and confidence. Beginners might need closer to 20 weeks, while more experienced runners might be comfortable with a 16-week plan.

Running in the Days Before the Marathon

• Tapering: It’s crucial to reduce the intensity and volume of your training in the weeks leading up to the marathon, a process known as tapering. In the final week, especially the last 3-4 days, your runs should be light and easy. Avoid long runs or intense workouts to allow your muscles to recover fully.

Tips on Fuelling for a Marathon

1. Carbohydrate Loading: Increase your carbohydrate intake in the days leading up to the marathon to ensure your glycogen stores are maximized. This can help delay fatigue and improve performance.
2. Pre-Race Meal: Eat a balanced meal rich in carbohydrates, moderate in protein, and low in fat about 3-4 hours before the race. This could be something like oatmeal with fruit, a bagel with peanut butter, or jam on toast.
3. During the Race:
   • Hydration: Drink water at regular intervals, but avoid overhydration. Everyone is different and the conditions will vary, aim for 500ml to 1L per hour. Use the water stations provided along the route.
   • Electrolytes: Often forgotten about, electrolytes are required to maintain adequate hydration levels. Aim to consume a balanced blend of sodium, potassium, magnesium and calcium along with your water. 1 serve of our Natural Electrolytes per hour mixed in a Re-Fuel Gel Flask will do the trick.
   • Carbohydrates: Consider using our Re-Fuel Gel Flask, loaded with Carb Blend to maintain energy levels. Start consuming carbs 30-45 minutes into the race and then every 30-45 minutes thereafter, aiming for 60g per hour.
   • Listen to Your Body: Pay attention to how you feel. If you start to feel thirsty, grab a drink. If you're feeling low on energy, it might be time for some Carb Blend.
4. Post-Race Recovery: After the race, replenish your body with a mix of carbohydrates and protein. This will help repair muscles and restore glycogen levels.

5. For more detail information you can check out our blog "How to Fuel a Marathon"

How to Warm Up Before a Marathon

Importance of Warming Up

Warming up before a marathon is crucial for preparing your muscles, reducing the risk of injury, and optimizing performance. A proper warm-up increases blood flow to your muscles, raises your body temperature, and enhances your range of motion.

Effective Warm-Up Routine

1. Light Jogging or Brisk Walking: Start with 5-10 minutes of light jogging or brisk walking. This helps to gradually increase your heart rate and get your blood flowing.
2. Dynamic Stretches: Follow up with dynamic stretches that mimic the movements of running. Here are some effective ones:
   • Leg Swings: Swing one leg forward and backward, then switch to the other leg. Do 10-15 swings on each leg.
   • High Knees: Lift your knees to your chest in a marching motion while staying on your toes. Do this for about 30-60 seconds.
   • Butt Kicks: Kick your heels up towards your glutes while running in place. Do this for about 30-60 seconds.
   • Lunges: Step forward into a lunge position, alternating legs. Perform 10-12 lunges on each leg.
3. Strides: Finish with 4-6 short strides of 50-100 meters at race pace to get your muscles ready for the intensity of the marathon. Strides are controlled accelerations that help with neuromuscular activation.

Our Tips for Your Race

1. Pacing Strategy: Start slower than your goal pace for the first few kilometers. This helps conserve energy and prevents burnout later in the race. Gradually increase your pace as you settle into the race.
2. Hydration: Stay hydrated but avoid drinking too much water at once. Take small sips regularly. Use the water stations along the route.
3. Mind Your Form: Maintain good running form throughout the race. Keep your shoulders relaxed, your back straight, and your arms swinging naturally by your sides.
4. Mental Preparation: Visualize your race beforehand. Break the marathon into smaller segments, such as 5-kilometer chunks, to make it mentally manageable. Positive self-talk can also help keep you motivated.
5. Listen to Your Body: Pay attention to how you feel during the race. If you experience pain or discomfort, it’s okay to slow down or take a brief walking break.
6. Enjoy the Experience: Remember to enjoy the atmosphere and the journey. Running a marathon is a significant achievement, so take in the sights, sounds, and support from the crowd.

Good luck on your race day!