Why Bother With a Race Plan?
Because winging it for 42.2km is a terrible idea.
Making a race plan is one of the best ways to get into the zone. It’s not about obsessing over every kilometre or removing all the surprises — it’s about giving yourself the best shot at feeling strong, staying focused, and, yes, even having a little fun out there.
Because let’s be real: the real race happens in your head. You can have the fittest legs in the world, but if your brain taps out at kilometre 28, it’s game over. No, thank you! A solid race plan gives structure to your effort. It’s not rigid, it’s a support system. So, train your brain like you train your legs. When your mind is ready to meet your body, magic happens.
Step 1: Visualise Your Race
Know your race route and profile.
Pretty much every event will have a route map and route profile available beforehand, either on the event’s website, where you entered, or on its social media. Hopefully, you’ve already checked this, so you know how steep you had to train!
Mapping the route helps you break down the course into your own manageable chunks, spot tough sections, plan your pace, and prep for those low points before they even hit. It takes the guesswork out of race day. I’ll share some things you can add to your route map next!
*Bonus tip: If you get a chance before the race to drive the course or look around on maps or Street View, everything will feel a little more familiar on race day.
Step 2: Break Your Race Up Into Sections
Running a marathon can feel like a beast—but if you break it up into smaller sections, it suddenly feels way more doable. Focus on the next mile, the next 5K, or the next water table instead of the entire distance. Make each section a mini-goal to help you build momentum and stay motivated. Mini goals help you stay focused, keep moving, and avoid that overwhelming how-the-hell-am-I-going-to-finish-this spiral.
When I ran from Land’s End to John o’Groats everything hurt, I was tired and emotional. But I’d remind myself, “This will pass.” I broke the whole thing down into smaller, 10km chunks, focused on what I could do at that moment, and kept going. It taught me that you can push way beyond what you think is possible as long as you get your head on your side.
One step at a time is all you need to finish the whole race.
The obvious way to break up a race is by distance: miles, 5Ks, or water tables. But you can also add mental markers that make the race more enjoyable and engaging.
Running should be fun!
5 Things You Can Add to Your Marathon Route Map
- Key distance markers and your paces between them.
- Where you will see friends and family . (If they need some help to get the creative juices flowing, they should steal one of these 10 motivational running sign ideas).
- Cheer Zones! Or other places you think might be a vibe to run through.
- Places you think might be tough.
- The finish!
Step 3: Your Nutrition Plan
Carbs are king! I made a quick video about this here:
My basic guidelines are:
- 90 mins -> 2hrs: 30g carb/hr
- 2hrs -> 3hrs: 60g – 90g carb/hr
- 3hrs + 90g carb/hr
But remember, don’t try anything new on race day, so stick to gels and carbs that work for you and your body, mystery sports drinks you found at the expo (we all know I love a good expo, I wrote all about it here!)
Step 4: Create Your Race Mantra
Your brain needs something to hold onto when things get tough (and they will). That’s where a race mantra comes in. It’s like your own personal hype crew, except it fits neatly in your head and doesn’t need snacks.
Your mantra should be short, sharp, and easy to repeat when the wheels start wobbling. Something that brings you back to the moment and reminds you why you’re doing this. It’s like a mental reset button that reminds you to take a second, stay focused, and push through the pain.
I use the phrases:
- ‘Suck it up’
- ‘Embrace to pain’
And a very special one for the Two Oceans Ultra (which I’ll tell you in this video)
Step 5: Create A Plan For Things That Could Go Wrong
This isn’t about being negative — it’s about being prepared. I think it is a great idea to sit down and think of anything that might go wrong during the race and what you would do about it if it did. This way if it does crop up at least you have an action plan to deal with it. You’ll be more prepared and in control of the situation.
Download the “Race Plan…things that might go wrong” pdf
Blister? You’ve packed plasters.
Stitch? Slow your pace, breathe deep, stretch it out.
Lost your gel? Grab something at the next water point.
Hating life? That’s what mantras are for (refer to step 4)
I have a checklist full of things that might go wrong in a race (and space for you to add your own).
Ready to race?
Take your goals seriously but don’t forget to have a laugh, smile at the crowd, and enjoy every bonkers, brilliant moment. Because at the end of the day, this whole thing is supposed to be fun. It’s not about being rigid. It’s about being ready. And if you want to give yourself the best shot at smashing your goals? Get the ultimate plan with the SCY Strength, Conditioning & Yoga programme for runners. It’s built to help you stay injury-free, run your longest and fastest, and feel like an absolute machine (in the best way).
See you on the start line!