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Plan your fueling and hydration

Practice your race-day fueling in training: take the same gels, drinks and timing on long runs to confirm they sit well. Aim for ~60–70g carbs/hour (many used a gel ~every 20–30 min). Sip at water stations rather than gulping full bottles at once. Consider electrolytes if you’re a salty sweater or prone to cramps.

Train the long runs — they matter most

Long runs build marathon-specific durability. If you want to avoid a severe slowdown after 30km, include progressive long runs and at least a few sessions that simulate marathon pacing and fueling. Skipping long runs makes hitting marathon goals much harder.

Respect the course and pacing strategy

Study the course profile and plan splits around hills, tunnels and crowding. Start conservatively on downhill openings (first km(s) can tempt you to go too fast). If the route has late climbs, save effort for the final third — negative splits worked well for several runners.

Practice race logistics ahead of time

Pick up your bib at the expo on a non-peak day if possible. Plan bag drop, warm-up route, and how you’ll reach the start (metros get crowded). Bring post-race essentials (spare socks/sandals) in your drop bag — many regretted not packing them.

Expect crowding and imperfect tangents in mass races

With 40–55k participants you will likely weave, overrun tangents and experience bottlenecks. Factor small GPS over-distance and slower average pace into expectations — choose flatter races if you specifically want a PB.

Take care of sleep, recovery, and strength work

Improve sleep and nutrition during training blocks. Add mobility, plyometrics and strength sessions to reduce niggles and improve resilience. Strength work can help you maintain form on late-race climbs and cobbles.