Coach the Run helps midlife runners improve their performance and reach their goals through personalised advice and training plans, with expert advice from London Marathon winner Mike Gratton. Join our mailing list to receive running tips, event details, discount codes, and more every two weeks...
Share
First marathon? Let's build a foundation for success! π + a Free Download!
If you're embarking on your first marathon this year - great news! In this email, we share our guide to running your first marathon at a five-hour pace.
Also, Mike has created a free guide to plan your running year ahead; get it today!
And for experienced marathoners, we delve into the Seven Star Medal, which incorporates the Tokyo, Boston, London, Berlin, Chicago, New York and Sydney Marathons!
Plus find out how to measure your average stride length and common mistakes to avoid.
Whatever your challenge, face the fear and do it anyway! πͺ
β
"Your body will adapt and get stronger with each next block. But for improvement to come, there needs to be recovery from the last peak that allows the mind and body to prepare for the next block."
β
Free Running Year Planner by Mike Gratton
Discover how a structured running plan tailored to the seasons can help you:
Progress consistently
Stay motivated all year round
Avoid burnout
Hit new PBs while enjoying every step of the journey
Templates to plan ahead
Get personalised insights, training templates, and racing strategies straight from a marathon winner.
If you're running your first marathon, aiming for a five-hour finish is a great goal for beginners; itβs achievable and less stressful for your body. It requires an average pace of 11:27 minutes per mile. If you follow a structured 18 to 24 week training plan, incorporate cross-training and strength exercises and prepare mentally, youβre well on your way!
In this article, we share some strategies for success, including gradually increasing weekly mileage peaking
Your half marathon finish time should be close to 2 hours and 20 minutes to indicate a good chance of achieving a sub-5 hour marathon.
β
at 30-40 miles, proper nutrition, and staying motivated with goal-setting and positive self-talk.
Completing a marathon is an incredible achievement. With the right approach, you can cross that finish line in five hours! If youβre training for a marathon or considering it, this article also includes links to our training plans.
London Marathon 2025 Countdown Sunday 27 April -
β
Howβs your training coming along? January is always the most challenging month, but youβve made it through! Weβd love to hear about your progress - whether itβs a story, a video, or a photo. Share your training journey with us, and weβll feature it on our socials!
Whether you're a marathon novice or a seasoned runner, we have a running training plan just for you.
ONE-TO-ONE MARATHON SUPPORT
Focused support for every phase of your marathon training
Our one-to-one online coaching is perfect for half-marathon and full-marathon runners of all levels. βRun Your Best Race is our premium subscription service that includes online sessions with London Marathon winner and head coach Mike Gratton.
This winter, we've welcomed many new runners preparing for the spring season, and we'd love for you to join us, too.
1-hour kick-off call with Mike to review your target goal and running history
Personalised training plan, supplied every 4 weeks based on your feedback & progress
Unlimited messages to coach Mike via our private portal
3x extra video with Mike to help you support you during your training blockβ β
β
βHoka Cielo X1 2.0 - A tip-of-the-spear product tuned for higher tempo pickups, the Cielo X1 2.0 is a must for speed seekers. Engineered with an aggressive forefoot rocker and ultra-responsive dual-density PEBA midsole with snappy carbon fibre plate, this pace-pushing road racer has been finished with a light, breathable upper.
For all our subscribers - the code will give you 15% off SS25 productsβ β
The code expires on 1st May 2025. SS25 products are current season items. In most cases, SS25 will be stated in the product name. For Nike products, SP25 and SU25 are included in the promotion. (Exclusions apply, including but not limited to Brooks, Coros, Garmin, Shokz and Maurten)
β
ASK MIKE
Ask the Coach: Chasing the Seven Star Medal
Subscriber, Heidi, recently asked our head coach: "I'm in my mid-40s and really enjoy the challenge of the marathons. I keep hearing about the famous The Seven Star Medal. How realistic is it to try and achieve the famous seven major marathons? Is it really only for fast runners/elite runners?
In his answer, head coach Mike gives a Marathon Majors reality check! Here's what you're up against:
London 2025: 830,000 ballot entries for 50,000 spots
Berlin: Recently expanded to 57,000 runners
Chicago and NYC: Both rocking 50,000+ fields.
However, with multiple entry paths and determination, the Seven Star Medal is still within reach.
Want to ask Mike anything? Weβd love to hear from you.
One of the other recognised routes is through a charity link-up. Most marathons have them, where charities are allocated space.
RUNNING TIPS
Determining your average stride length
To accurately track your progress and distance covered while running, it's essential to know your average stride length and understand the factors that influence it.
Average stride length is the distance between two consecutive steps taken by the same leg. It varies among individuals based on factors such as height, weight, age, and fitness level. In this guide, we will discuss how to determine your average stride length step-by-step. β
Coach the Run helps midlife runners improve their performance and reach their goals through personalised advice and training plans, with expert advice from London Marathon winner Mike Gratton. Join our mailing list to receive running tips, event details, discount codes, and more every two weeks...
Here's your Coach the Run fortnightly email Hi Reader, Marathon season is fast approaching, with London, Manchester and Edinburgh hurtling towards us! This week our focus is on what you can do before, during and after a marathon for maximum performance. We'll look at how to fuel yourself, stay hydrated, and ensure you recover quickly after a marathon. Trust your training and believe in yourself. You're capable of more than you know! RUNNING DIET What to eat to boost performance With proper...
Here's your Coach the Run fortnightly email Hi Reader, What do the best marathon runners have in common? They've prepared well throughout their training and cared for themselves along the way. With a week until Brighton and under a month until London & Manchester marathons, our head coach, Mike, shares the secrets of tapering when it comes to marathon prep. We also share our tips for achieving the right mindset and building physical strength to run for longer. Plus, you can delve into our...
Here's your Coach the Run fortnightly email Hi Reader, This week you can learn about how to prevent a common running injury β Achilles tendinitis. Ouch! We'll also help you master marathon endurance strategies. And share how long it should take to run a kilometre, depending on your ability. We hope you enjoy reading our advice about becoming a smarter, more resilient runner! Your goals are worth every drop of sweat! Run with purpose, run with heart. RUNNING RECOVERY How to avoid Achilles...