How to nail every mile of the London Marathon

With just a few days to go, the nerves will have started to kick in for those who are running the Virgin Money London Marathon on October 3. This will be my first marathon and to say I’m feeling anxious is an understatement.

For the last four months, I’ve put in the time week in week out, crunching those miles. I’ve missed birthdays and social events, and selfishly put running first. And now, with race day nearly here, it’s time to back off the training intensity and let my body absorb the work already done. 

In order to feel primed on race day, I caught up with New Balance athlete and online running coach Jonny Mellor – the first British male finisher at last year's Virgin Money London Marathon, in which only elites were allowed to run – to guide us through the racecourse.

Visualisation has long been a sports psychology training technique used by athletes to mentally rehearse for a competition, playing “moves” in the mind and imaging sections of the racecourse to look out for.  

If you haven’t run the London Marathon before, or you want to reimagine what the terrain is like ahead of the big day – here’s what to look out for on the way to the finish line. 

The first 5km (0 to 3 miles)

There are three start lines, each is colour-coded – blue, green or red – near Blackheath in Greenwich. “The start is a mixture of nervous energy and excitement,” says Mellor. “On one hand the nerves kick in with the reality that it’s really happening, you’re actually running a marathon today. Equally the buzz of other athletes, the music and the familiar voice of the PA mean you’re pumping with adrenaline and excitement. I tend to try and relax as much as possible by re-visiting my race plan, visualising the race unfolding and focusing on my pre-race warm-up routine. I remind myself of some of the tough sessions I’ve done in the lead up to the marathon and give myself positive self-talk – that I can do it today.”

The second 5km (3 to 6 miles)

The first few miles from Greenwich Park are busy. “Try and conserve as much energy as possible in the early part of the race,” he says. “It’s all about settling into a rhythm at this point and dialling into race pace. For some this might be a little slower than goal pace to help warm up and ease into the race. Be smart and have patience as it’s easy to get carried away when you’re feeling so good. I focus on conserving as much energy as possible and don’t make any panic moves to make up for lost time or weaving in and out of other runners. There’s still a long way to go so it’s easy to make up ground for a slow start rather than paying the price for being too aggressive early on. Think of your own fuel reserves like a car, if you constantly weave in and out of traffic and accelerate away from traffic lights then your MPG will rapidly decrease and your body is no different. There’s a nice downhill section at mile 3-4, this is always a good way to bank a bit of time, but you don’t need to adjust your effort levels at this point just let the increase in pace come naturally.”

The third 5km (6 to 9.3 miles)

At mile six, take in the crowd support at Cutty Sark. “This is one of my favourite sections of the course,” says Mellor. “The noise is deafening and makes the hairs on the back of your neck stand up. Again, it’s too early to get carried away so stay in the moment. By now you should be locked into your target pace and hopefully found other runners who are aiming to run a similar speed to you.`` 

The fourth 5km (9.3 to 12.4 miles)

“This is probably one of the quieter parts of the London Marathon course,” he says. “Up until halfway, the focus remains on taking fuel on, conserving energy and staying glued to goal race pace. Use the quietness to re-focus after the buzz around Cutty Sark and focus on getting to Tower Bridge in control.” 

The fifth 5km (12.4 to 15.5 miles)

Tower Bridge is arguably one of the most iconic parts of the course. “Once you approach the bridge you know you’re getting close to halfway,” says Mellor. “Don’t underestimate Tower Bridge. It’s a tough hill so concentrate on getting to the top of the bridge and relaxing down the other side. Don’t waste energy by sprinting up Tower Bridge and don’t forget to smile for the cameras. Now is the time to trust your training and remind yourself you can do it all over again.”

The sixth 5km (15.5 to 18.6 miles)

As you head towards Canary Wharf, the crowds tend to get a little sparse. “Now we’re entering the business end of the marathon,” he says. “Canary Wharf is a really tough section of the course with twists and turns. On a windy day you can gain shelter from the buildings, but don’t rely on your GPS data at this point as signals can be affected by the nearby buildings. It’s not uncommon to go through bad patches in the marathon and if you do find yourself going through a tough patch, stay focused on the process, knowing you’ll come through the bad patch and start to feel good again. Work with other runners around you and latch onto them during any tough spells you may experience.”

The seventh 5km (18.6 to 21.7 miles)

“Heading back to Tower Bridge, around mile 20, is where the marathon really starts,” says Mellor. “Everyone says you shouldn’t do anything until the 30k mark and what they mean by this is even if you’re feeling really good, stay on target pace, as if you kick for home too soon it can come back to haunt you in the final 5km. At this point I’m just focusing on one more 10km section, the final 2km can take care of itself. Remember at this point it requires extra effort just to run at your goal race pace, so it might feel like you’re working harder just to maintain the same speed, but that’s OK.”

The eighth 5km (21.7 to 24.8 miles)

Now you're getting closer to the finish and about to approach some of the best parts of the course. “There’s no better feeling than seeing the London Eye come into view along the Embankment and then Westminster Abbey shortly after,” he says. “It’s at this point you know you’re nearly there and just need one final push to the finish line. The crowds along this section of the course are amazing and really roar you home. Use every bit of energy from the spectators at this point, if you need to use positive self talk to help you through it. I love hearing my name shouted from a familiar face at this point so, if you have any friends or family watching, this is one of the best parts of the course to cheer you on from – just when you need it most.” 

The final 5km (24.8 to 26 miles)

“This is your time to shine,” says Mellor. “You’ve done all the hard work, now feed off the crowds and drive to the line. Don’t forget to enjoy your moment as you head past Buckingham Palace and onto The Mall, which has to be one of the most incredible finish lines in the world. You’ve put all the hard work into your marathon, early morning starts, long runs, intervals, hill work, gym sessions plus many sacrifices along the way so embrace it and take it all in.”

Six things you need to know before running the 2021 London Marathon

1. There is no baggage drop at the start this year – you must drop your kitbag at the Virgin Money London Marathon Running Show in advance. Even if you don’t want to bring any items for the finish, you must still drop off your kitbag at the Expo event (this is so you can collect your medal, New Balance finisher’s T-shirt, water and Lucozade at the end).
2. Remember to book a restaurant for a recovery meal post-race or arrange a meeting point – the West End is only a short walk away, even on tired legs.
3. Familiarise yourself with the finish – it’s worth familiarising yourself with the end of the marathon route, near Buckingham Palace, so you have an idea of what to expect as you run down The Mall.
4. Make sure you get to the start at your specific allocated arrival time – plan your journey in advance and stick to your specific arrival time. This year’s start process will be a little different, with everyone set off in separate waves over 90 minutes from 9.30am to 11am.
5. Don’t forget your bib number and safety pins – you’ll also need an email demonstrating your negative lateral flow test result and warm clothes to wear over your kit before you start.
6. Don’t start too fast and remember to pace yourself – 26.2 miles is a long way and you want to reach the 20-mile mark while still feeling comfortable. Note: There will be no official pacers at this year’s London Marathon to reduce crowding on course.