About the London Marathon
The London Marathon is the race that turns non-runners into runners and runners into obsessives. It is one of the six Abbott World Marathon Majors — alongside Tokyo, Boston, Berlin, Chicago and New York — and widely regarded as the greatest road race on the planet. Not necessarily because of the course, which is largely flat and unremarkable in isolation, but because of what surrounds it: the crowds, the history, the sheer spectacle of 50,000 people running through the heart of one of the world's greatest cities.
I've run London myself. Miles 1 to 30 feel incredible — the atmosphere carries you, the crowds are extraordinary and Tower Bridge at mile 12 is one of those sporting moments you genuinely never forget. Then miles 30 to 38 hit. The cheering thins slightly on the Embankment, your legs stop cooperating and everything you thought you knew about pacing and effort goes out the window. It is genuinely one of the hardest things I've ever done. And I'd do it again tomorrow.
Whether this is your first marathon or your tenth, London is a bucket list race. Crossing the finish line on The Mall is one of those experiences that stays with you for the rest of your life.
The Course — Mile by Mile
The London Marathon course starts on Blackheath Common in south-east London and finishes on The Mall in front of Buckingham Palace. It is a point-to-point course covering 26.2 miles through some of London's most iconic landmarks.
The course starts on three separate start lines on Blackheath Common and merges into one around mile 3. The roads are wide and the crowd is huge. This is where most runners make their biggest mistake — going out too fast. The adrenaline, the atmosphere and the sheer excitement of being at the London Marathon will push you. Resist it. Run at least 15 seconds per mile slower than your goal pace through here. You will need those seconds later.
The route passes the Cutty Sark at mile 6 — one of the loudest crowd moments of the entire race. The noise here is extraordinary. After Cutty Sark the course heads west through Bermondsey and Southwark towards Tower Bridge. The anticipation builds for the last mile before the bridge. When you turn the corner and see Tower Bridge opening up in front of you — full of spectators, lined with cameras, the roar of the crowd — it is genuinely one of the great sporting moments. Soak it in. But do not sprint across it. You have 14 miles left.
This is where London gets real. After the euphoria of Tower Bridge you drop down into the Isle of Dogs and Canary Wharf. The skyscrapers tower above you, the course narrows and the crowd is slightly thinner. Mentally this is the hardest section — you're halfway done but the famous landmarks are behind you and the finish feels impossibly distant. Stick to your plan here. Focus on form, take your gels and run the mile you're in rather than thinking about the miles ahead.
This is the section that broke me. Miles 18 to 23 run back through Bermondsey and along the south bank of the Thames towards the Embankment. By this point your glycogen is depleted, your legs are heavy and every step requires a conscious decision to keep moving. The crowd builds again as you approach the centre of London which helps enormously. The key is to keep your form — lean forward slightly, keep your cadence up and don't let your stride collapse. Walking is fine. Stopping is not.
The Embankment is where you start to believe you will finish. The crowds are enormous, the Houses of Parliament and Big Ben appear ahead of you and the noise is relentless. At mile 25 you turn into Birdcage Walk — lined with supporters ten deep on both sides. Then the final right turn onto The Mall. Buckingham Palace at the end of a straight road, the finish gantry in sight, the crowd screaming. Whatever state your legs are in, you will run this stretch. Everyone does.
Pacing Guide
The most common London Marathon mistake is going out too fast in the first 10 kilometres. Use this table to find your target pace and stick to it religiously for the first half of the race.
| Target Time | Per Mile | Per KM | First Half Pace |
|---|---|---|---|
| Sub 3:00 | 6:52 /mile | 4:16 /km | 6:57 /mile — hold back |
| Sub 3:30 | 8:01 /mile | 4:59 /km | 8:06 /mile — negative split |
| Sub 4:00 | 9:09 /mile | 5:41 /km | 9:15 /mile — save legs for 20+ |
| Sub 4:30 | 10:18 /mile | 6:24 /km | 10:25 /mile — walk breaks fine |
| Sub 5:00 | 11:27 /mile | 7:07 /km | Run/walk strategy recommended |
| Finish it | Any pace | Any pace | 8 hour cut-off — enjoy every mile |
Getting There
By Train
The easiest way to reach the start at Blackheath is by train from London Bridge or Cannon Street. Journey time is around 15 minutes. Trains run frequently on race morning but get very crowded from around 7am — aim to be on a train before 7:30am for a 10am start.
- London Bridge → Blackheath: 14 minutes, South Eastern trains
- Cannon Street → Blackheath: 18 minutes, South Eastern trains
- Charing Cross → Blackheath: 20 minutes, South Eastern trains
- If travelling from outside London, check National Rail for connections into London Bridge
By Tube
The DLR serves the Isle of Dogs section of the course but is not the best option for reaching the start. Stick to National Rail trains to Blackheath.
Parking
Driving to the start is strongly discouraged — road closures across south-east London make it extremely difficult. If you must drive, park at a Southeastern station outside London and take the train in. Lewisham, Sidcup and Dartford all have car parks and direct trains to Blackheath.
What Time to Arrive
- Elite and Wave 1 (sub 3:45 target): Arrive at Blackheath by 8:00am
- Wave 2 (3:45 to 4:30 target): Arrive by 8:30am
- Wave 3 and Good For Age: Arrive by 9:00am
- Charity and Wave 4: Arrive by 9:30am
- Add 30 minutes to all of the above if you're checking a bag
Kit Guide
What to Wear
April in London is unpredictable. The race has been run in sunshine and in driving rain in the same year. The general rule is to dress for 10 degrees warmer than the forecast — you will heat up significantly once running. A light long-sleeve top that you can tie around your waist if it warms up is ideal for cooler starts.
- Cool conditions (under 12°C): Short-sleeve technical tee, optional arm warmers you can remove
- Mild conditions (12-18°C): Short-sleeve technical tee, shorts or light tights
- Warm conditions (over 18°C): Vest, shorts — prioritise keeping cool
- Rain: Don't bother with a waterproof jacket — you'll overheat. A bin bag at the start to keep warm, then discard at mile 1
Shoes
London Marathon is run entirely on closed road surfaces. This is a road shoe race — no trail shoes. The course is flat enough that carbon fibre plated racing shoes genuinely help at every level, not just for elites. If you're targeting a specific time and your budget allows, race in a carbon plated shoe you've trained in at least 3-4 times.
What to Carry
- Your race number — pinned to the front of your top
- Your timing chip — already attached to your number
- Gels — carry your own from mile 6 onwards. Don't rely solely on on-course nutrition
- A small amount of cash — just in case
- Vaseline or anti-chafe balm — apply liberally to thighs, underarms and nipples before the start
- Your phone if you want it — back pocket or arm band
Race Day Timeline
Training Overview
Allow 16-20 weeks of structured training for the London Marathon. If this is your first marathon, 20 weeks gives you the safest build. For experienced runners, 16 weeks is sufficient.
- Weeks 1-6: Base building — 3-4 runs per week, long run building to 14 miles, all at easy conversational pace
- Weeks 7-12: Development — introduce tempo runs and marathon pace miles, long run builds to 20-22 miles
- Weeks 13-16: Taper — reduce mileage significantly, maintain quality, trust your training
- Peak weekly mileage: 40-50 miles for sub 4:00, 30-40 miles for sub 4:30, 25-35 miles for first finishers