The number one rule for race day fueling; Don’t do anything new. Training with a race goal in mind, means that every run you do is practice for the race. You are training your muscles, your body, your mind, and your stomach. Learning to fuel and hydrate to get the most out of your training and racing will make a huge difference in the outcome of your performance, and it all starts in your daily practice.
Pre-Race Routine. For any run over 60 minutes, you will want to eat and hydrate beforehand. 
(See blog on Pre-Run and Post-Run Nutrition). This is a great opportunity to eat and drink the same thing you will on race morning. Once you know what sits well in your stomach, and fuels you for your miles, then stick with it! A standard pre-race breakfast is coffee (or tea) for a little caffeine, a bagel/toast/oatmeal and banana for carbs and fuel, and 16oz of electrolyte mix for hydration. Have this about 3 hours prior to the start of your race of any distance. Try this protocol before workouts and long runs and see how you feel! Adjust accordingly to determine what works for you, and then, don’t deviate.
Mid-Race Protocol. If you are doing a training run or race longer than 60 minutes, you may need to fuel and hydrate
throughout. Look up what electrolyte fluid and gels the event will provide. It is very common in half marathon and marathon distances to offer gels on the course, but you want to know the brand, flavor, and if they contain caffeine. Then you will practice with those fluids and gels leading into the race to confirm they work for you. If they do not, you will need to carry your own. In training and racing, take gels every 35-45 minutes. Get the gel in right before a water station, and then drink water to wash it down (do not take electrolyte fluid with a gel). In between, you can take water and electrolyte fluid to stay well hydrated. If you are racing less than an 60 minutes, you will need nothing, or only water to get through the distance.
Practicing your Pre-Race Routine and your Mid-Race Protocol will help you figure out what your body needs to be successful and run strong the whole way!
Major milestone:
I had an injury, then covid struck, I was honestly beginning to worry about making it to the start line of Marine Corps Marathon! With the help of Coach Rosie keeping me on track, I had a 50 min. 16 second MCM PR! 
What is the secret to your success?
Trust your coach and trust the training, being willing to adjust and pivot, and don't be afraid to eat! I had to fuel my body more and know it's ok to actually run less and allow my body to recover. I would be ok!
What is the biggest obstacle to reaching your goals and how do you get over it?
The biggest obstacle was getting out of my head and believing that I needed to trust my body, even at the age of 53 I can do hard things while having FUN!
What is the most rewarding part of training?
For me the TRAINING IS FUN. I like the different assignments but also being willing to pivot and adjust. The communication between Coach Rosie and myself was always working together well.
What advice would you give to other members of the Runcoach community?
Have fun and enjoy the experience. It won't be perfect but if you're willing to pivot and adjust, trust your coach, everything will work out for your race!
Anything else you would like to share?
I've been with the program for years now. There's a reason. It works. Why change sometimes that works?
For the first time ever on U.S. soil, the World Athletics Road Running Championships is coming to San Diego from September 26-28, 2025. Don’t miss the chance to run with the best in the world!
As part of the Runcoach community, you’ll receive a 20% discount when you register using Promo Code: Runcoach.
Race Schedule:
With Runcoach by your side, you’ll receive personalized training plans and expert coaching to help you reach your goals for one, two, or all three race distances over the championship weekend!
Register today to take advantage of special registration pricing. You can still participate by registering for one of the Virtual Races!
San Diego is beautiful in September - secure your spot today and join this historic event!
Major milestone:
Age 51: Baltimore Half Marathon, goal 2:30:00, chip time 2:28:57. First race in almost 10 years! Also, very first race over 10k that I did not walk a single step!
What is the secret to your success? 
Coach Tom, and sticking to the plan. I didn't miss a single workout, which was so easy with Coach Tom guiding me the whole way!
What is the biggest obstacle to reaching your goals and how do you get over it?
I wasn't a morning runner, but I work late so I had to make myself get up and go early, often before daylight. Totally worth it though!
What is the most rewarding part of training?
Watching the paces drop, and knowing I can continue to get faster into my 50s and beyond!
What advice would you give to other members of the Runcoach community?
Listen to your coach! They know what they are doing, and are amazing!
Anything else you would like to share?
I am running a 10k in 3 weeks, and even though I told myself I would never run another full marathon after my last 2 were close to 6 hours, I signed up for a race in April and I am dying to start training for it.
What feedback would you offer on the Runcoach experience?
This is the best training program/coach I have ever had! Could not be more happy!
Major milestone:
I was able to run a marathon 33 minutes faster than my personal best. And it’s all because of the coaching app.
What is the secret to your success? 
I am terrible at planning and sticking to a strict run schedule. This year I trusted the coach and made sure to follow what he said and just that alone made all the difference.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle was scheduling runs and not knowing what distances my long runs should be. The coach app helped me know that this weekend I would need to run so much and that I should take rest days. I didn’t want to over do it so I made sure to never go over the mileage too much.
What is the most rewarding part of training?
Honestly, the rewarding part was getting all new personal records at almost every run. The most rewarding part was when I was running my marathon I realized I was much better prepared this time, and when I realized I was so close to getting a sub 4 hour marathon (I was over by 33 seconds and I know exactly where those seconds were). Nothing felt better than crossing the finish line knowing I trained for this and it was all worth it
What advice would you give to other members of the Runcoach community?
Trust the coaches. They absolutely know what they are doing and it shows. I used the Runcoach app twice now. The first time I didn’t fully listen to it. The second time I did and it helped more than I could have hoped for.
Anything else you would like to share?
I registered for the app at the middle of training for a marathon. I realized I was a month behind in my training and I needed guidance. I registered and explained to coach Tom all the different runs I had and my concern that I was behind in my long run distances. Coach Tom immediately adjusted my runs, it was intimidating that I had to start my long runs at 12 miles that weekend but I knew I could do it and with each long run and each daily run I felt more and more confident in my running abilities. I will definitely be using the coach app again next year!
As fall brings cooler weather and exciting races, runners often ramp up their training. But while increasing mileage is key, rest days are just as important to staying strong and injury-free. Understanding the role of rest days can be a game-changer. So, what exactly are the benefits of incorporating rest days into your schedule? Here are some points to consider:
Rest Days Aid in Muscle Repair
Recovery days allow your muscles to repair and rebuild, making you stronger for future runs. 
Prevent Fatigue and Injury
Skipping rest can lead to burnout and injuries, hindering your progress.
Frequency of Rest Days
While every athlete is different, 1-2 rest days per week is a good baseline. Listen to your body - take more rest if you’re sore or overly tired.
Active Recovery Options
On rest days, you can consider low-impact activities like walking or yoga to promote blood flow without strain
Rest in the Taper
As race day approaches, rest becomes essential to allow your body to recover and perform at its best.
Post-Race Recovery
After the race, give yourself time to rest before resuming training to avoid injury.
Rest is Part of Progress
Rest days are not a setback; they are a vital component of a successful training plan.
Rest Promotes Super Compensation
This is when you observe a number of physiological benefits from the stress of training such as increased heart stroke volume, improved blood chemistry, pervasive capillarization, other cellular adaptations. In other words, after you stress the body with workouts and long runs it is in recovery where your body says “I have to build myself up for the next run”.
By balancing rest and training, you’ll stay injury-free and strong, setting yourself up for success on race day.
Major milestone:
First Marathon at 40+!! Non-runner. Goal - sub-5 Actual- 4:52:44. Mind blown!! My half PR- 2:08:23! Simply stoked!
What is the secret to your success?
Consistency, patience, and grit!!
What is the most rewarding part of training?
Keeping on target range per Runcoach!! Absolutely fantastic plan! Cally you go girl!!
What advice would you give to other members of the Runcoach community?
Discipline, go easy on days you can’t control.
Anything else you would like to share?
Just immensely grateful for the most realistic and reasonable plan. Awesome job Runcoach!
What feedback would you offer on the Runcoach experience?
Fantastic!! Made my dream come true and with a mind-blowing pace! I acknowledge I am not Kipchoge but definitely more than that! I am a full time professional, mom of two elementary school kids. And yet I did this! Super proud of myself and the running community. My husband played a very supportive role. Just super thankful.
As your fall marathon grows nearer, the power of your mind becomes a key determinant of your success. Beyond physical training, mental resilience is vital for conquering the challenges ahead. This blog post focuses on 5 tips to harness your mental strength throughout your training segment, ensuring you're mentally prepared for your marathon journey. 
1. Visualize Victory:
Visualization is a powerful tool. Envision your successful marathon, from the starting line to crossing the finish. By mentally rehearsing your achievement, you boost confidence and alleviate anxiety.
2. Set Smart Goals:
Set specific, measurable, attainable, relevant, and time-bound goals with your coach. We can help provide direction and motivation during training, anchoring your efforts in purpose.
3. Positive Self-Talk:
Your internal dialogue matters. Foster self-encouragement and counter self-doubt with affirmations. A positive self-talk routine builds mental resilience. You are determined, strong, and capable.
4. Embrace Challenges:
Challenges are often unavoidable opportunities in disguise. Adopt a growth mindset and learn from difficulties. Overcoming obstacles fortifies your mental toughness. There is nothing you cannot overcome.
5. Practice Mindfulness:
Stay present during training runs and the race itself. Techniques like focused breathing enhance focus and calmness.
Through visualization, goal setting, positive self-talk, embracing challenges, and mindfulness, you can elevate your mental game for your fall marathon. Your mental strength is your secret weapon - use it to shape your success!
6. Trust the Taper:
As Coach Rosie says: "The paces that may feel challenging in training now will feel significantly easier on race day. Remember that your legs will be fresh and you will reap the benefits of your hard work. Soak up the energy from the crowd and allow it to drive you forward. Above all, celebrate all of the hard work you have put in. This is your time to shine."
7. Break it Down:
Coach Tom likes to say: “Don’t think the of the Marathon as a 26-mile event, instead think of it as a series of 26 mile repeats”. This implores simple focus on the next mile as the personal Marathon experience usually ebbs and flows. So try not to think of Mile 26 when you’re at Mile 8. Instead focus on Mile 9 and get through that. Often times the break down of both workouts and the race itself into singular steps, make the process that much more palatable."
You may have heard it, but we will say it again: The long run is the most important run of your week.
Personally, the long run is my favorite run of the week too. It doesn’t always feel good, but I am always proud of myself once it’s completed because I know fitness was gained and mental strength too. But why is the long run so important? Why does the training plan have up and down weeks with total mileage/minutes? Is it really possible to finish a marathon if my long run never covers the entire distance in training? Here are our answers.
First, the importance of the long run stems from the cells. Runs exceeding 60 minutes help create more capillaries within the system, the more capillaries in your body, the more efficient oxygen can be transported and delivered to your muscles. Thus, increasing your endurance level and ability to run faster and further. As you feel stronger, and you accomplish mileage you never thought possible, you gain confidence. You start to learn that you can push harder and longer than ever before, and that is huge for the mental game come race day.
Next, the up and down weeks of mileage may look random, but we have a plan. We train you to run 2 weeks hard, 1 week easy. This cycle of training prepares the body as you work to build up fatigue, push through fatigue, and then recover. The adaptations that build fitness come when we soak up the training during the down week before increasing the mileage higher than before. For our marathon runners, these two challenging long run weeks back to back can help simulate the second half of the marathon with the accumulation of fatigue.
Last, the long run is more about time on feet than actual miles covered. Exceeding more than 3.5 hours of running during training has been known to have diminishing returns. Meaning that running longer than 210 minutes can negatively affect your body’s ability to have quality in training and could leave you sick, overly fatigued, or injured. Depending on your pace, any run 16 miles and over will allow you to successfully finish the marathon distance. It’s important to trust the process and know that with a taper, you will feel strong and ready to conquer 26.2 miles at the peak of your training program.
If you’re like me, you can’t wait for the next long run to get out the door and increase your body’s efficiency now that you know the goal of your most important run of the week.
