London Marathon Training Guide 2025: Your Complete Roadmap to The Mall

1. Introduction to the London Marathon

The TCS London Marathon stands as one of the most prestigious and beloved road races in the world. Held annually in late April, this World Marathon Major attracts everyone from elite world-record chasers to first-time runners in fancy dress costumes. What makes London special isn't just its fast, flat course or its history of world records—it's the unparalleled atmosphere created by over 750,000 spectators lining the streets.

Running through the heart of the British capital, the London Marathon takes you past iconic landmarks including the Cutty Sark, Tower Bridge, Canary Wharf, the Tower of London, Big Ben, and finally Buckingham Palace. The finish on The Mall, with the palace as your backdrop, creates one of sport's most memorable moments.

Whether you've secured a place through the ballot, earned a Good for Age entry, or are running for charity, this guide will prepare you for every aspect of the London Marathon experience—from your first training run to crossing the finish line.

2. History and Significance

The London Marathon was founded by former Olympic champion Chris Brasher and John Disley after Brasher ran the New York City Marathon in 1979 and was inspired to create something similar in London. The first race took place on March 29, 1981, with 7,747 runners crossing the finish line—a number that has since grown to over 50,000 finishers annually.

World Records and Historic Performances

London has witnessed numerous world records and historic performances:

• Paula Radcliffe's 2:15:25 (2003) - The women's-only world record that stood for 16 years
• Kelvin Kiptum's 2:01:25 (2023) - The second-fastest marathon ever run
• Eliud Kipchoge's 2:02:37 (2019) - Course record at the time
• Mary Keitany's 2:17:01 (2017) - Women-only race world record

Charitable Impact

The London Marathon has raised over £1 billion for charity since its inception, making it the world's largest annual fundraising event. This charitable DNA is woven into the fabric of the race, with approximately 75% of runners raising money for causes they care about.

3. How to Get In: Entry Methods

Getting a place in the London Marathon is notoriously competitive. Here are your options:

Public Ballot

The ballot typically opens in May for the following year's race. With over 500,000 applicants for roughly 17,000 ballot places, your chances are approximately 3-4%. Ballot entries receive notification in October. There's no way to improve your odds—it's purely random selection.

Charity Places

Official charity partners receive guaranteed entries in exchange for fundraising commitments. Typical minimums range from £2,000 to £3,000. Popular charities include:

• Cancer Research UK
• British Heart Foundation
• Macmillan Cancer Support
• NSPCC
• Dementia UK

Good for Age Entry

If you've run a qualifying time within the past two years, you may be eligible for Good for Age entry. Standards for 2025:

Club Places

Affiliated running clubs receive allocated places based on membership numbers. Contact your local club about their allocation process—competition for these places can be fierce.

4. Course Guide: Start to Finish

The London Marathon course is a point-to-point route from southeast London to central London. Understanding each section helps you pace effectively and know what to expect.

The Three Starts (Miles 0-3)

The race begins with three separate starts that merge together:

• Red Start: Begins on Charlton Way in Greenwich Park (elite men, some championship runners)
• Blue Start: Starts on Shooter's Hill Road near Blackheath (majority of runners)
• Green Start: Begins on Charlton Park Lane (charity runners, some general entries)

All three starts merge before the 3-mile mark. The opening miles wind through residential Blackheath and Greenwich, with slight undulations as you settle into your rhythm.

Greenwich to Cutty Sark (Miles 3-7)

After the starts merge, you run through historic Greenwich. The highlight is passing the Cutty Sark at around mile 6—the crowds here are electric. This section is relatively flat with good road surfaces. The atmosphere builds as you approach the famous ship.

The Isle of Dogs Loop (Miles 7-14)

This section takes you into London's financial district around Canary Wharf. You'll run through the Limehouse Link tunnel briefly (one of the quieter sections) before emerging into the skyscraper-lined streets of Canary Wharf. The loop means you'll see faster runners coming back the other direction around mile 12-13.

Key features:

• Mile 8: Enter the Isle of Dogs
• Miles 11-13: Canary Wharf towers provide shade and wind shelter
• Mile 14: Exit the Isle of Dogs heading toward Tower Bridge

Tower Bridge and Highway (Miles 14-19)

The crossing of Tower Bridge at approximately mile 12.5-13 (depending on your exact route) is the emotional and physical midpoint of the race. The bridge is packed with spectators on both sides, and the views of the Tower of London and London skyline are spectacular.

After Tower Bridge, you run along the Highway (A1203) through Wapping and past the Tower of London. This section can feel long as you're halfway through but the finish still seems far away.

The Embankment (Miles 19-24)

The final section follows the Thames Embankment through the heart of London. You'll pass landmarks including:

• Mile 20: Enter the Embankment proper
• Mile 21: Pass the London Eye across the river
• Mile 22: Westminster Bridge and Big Ben views
• Mile 23: Houses of Parliament
• Mile 24: Approach Westminster

This section is mentally challenging—you can see landmarks that seem close but take longer to reach than expected. The crowds thin slightly on the Embankment compared to earlier sections.

Birdcage Walk and The Mall Finish (Miles 24-26.2)

The final stretch is pure magic. You turn onto Birdcage Walk alongside St. James's Park, with Buckingham Palace visible ahead. The final turn onto The Mall, with its distinctive red surface, brings you to one of the most famous finish lines in running.

5. London-Specific Training Plans

Training for London requires preparing for several course-specific factors: the early undulations, the long straight Embankment section, and the mental challenge of the Isle of Dogs loop.

16-Week Training Framework

Most London Marathon runners begin focused training in early January for the late April race:

Key Workouts for London

Long Runs with Variable Pace: Since London features changes in atmosphere and crowd support, practice long runs that include pace variations—sections at marathon pace followed by slightly easier segments.

Embankment Simulation: The final 6 miles along the Embankment are mentally challenging. Practice finishing long runs strongly with the last 5-6 miles at or faster than goal marathon pace.

Bridge Work: If you live near any bridges, incorporate them into training. The slight inclines crossing Tower Bridge and smaller bridges require different muscle recruitment than flat running.

6. Weather and Climate Preparation

London Marathon weather is notoriously unpredictable. Late April in Britain can bring anything from frost to warm sunshine, often in the same week.

Historical Weather Data

• Temperature range: 8-18°C (46-64°F) typical, with extremes from 5°C to 23°C recorded
• Precipitation: 30-40% chance of rain on race day historically
• Wind: Often breezy along the Embankment, which runs parallel to the Thames
• Humidity: Generally moderate (50-70%)

Training for British Weather

Training through a British winter means you'll be well-prepared for most conditions. However:

• Practice running in light rain—it's common and shouldn't affect your race
• Train in wind when possible, particularly for the exposed Embankment section
• Do at least some training in warmer conditions, as April can occasionally be warm
• Prepare two race day outfit options: one for cold/wet, one for warm/sunny

7. Race Week Logistics

Expo and Number Collection

The London Marathon Expo is held at ExCeL London in the Royal Docks, typically Wednesday through Saturday before the race. You must collect your race number, timing chip, and baggage labels in person—no race day collection is available.

Tips for the Expo:

• Go early in the week to avoid crowds (Wednesday/Thursday is best)
• Bring your registration confirmation and photo ID
• Allow 1-2 hours minimum—the expo is enormous
• Don't buy new shoes or gear to use on race day
• ExCeL is accessible via DLR (Custom House or Prince Regent stations)

Getting to the Start

The starts are in southeast London, accessible by train and bus. Official race transport runs from specific London stations to the start areas. Plan to arrive at least 90 minutes before your wave starts.

Transport Options:

• Train: Southeastern trains to Blackheath, Maze Hill, or Greenwich stations (check race guidance for closures)
• Official buses: From central London pickup points (usually London Bridge area)
• Private transport: Limited drop-off points available

Bag Drop

You'll receive a clear plastic bag at the expo that must be used for bag drop. Place all items you want at the finish inside this bag—it's the only way to get warm clothes, your phone, and other belongings to the finish area. Bags are transported by truck to The Mall during the race.

8. Race Day Strategy

Pre-Race Morning

• Wake up: At least 3-4 hours before your start time
• Breakfast: Familiar foods you've practiced in training
• Arrive: 90+ minutes before your wave
• Warm-up area: Use the time to stay loose, use facilities, and stay calm
• Start pens: Enter when called, usually 30-45 minutes before start

Wave Starts

London uses a wave start system to manage the massive field. Your wave time is based on your predicted finish time. Waves go off every few minutes from approximately 10:00 AM onwards (elite races start earlier).

Key Race Execution Points

Miles 1-5: Resist the urge to bank time. The downhill start and crowd energy tempt fast starts. Aim for even or slightly conservative pacing.

Miles 6-7 (Cutty Sark): The atmosphere is incredible. Use the energy but don't surge—keep to your plan.

Miles 8-14 (Isle of Dogs): This is where races are made or broken. Stay focused during the quieter tunnel section and the Canary Wharf loop.

Miles 14-15 (Tower Bridge): The emotional peak. Enjoy it, but don't go faster than planned.

Miles 16-22 (Highway/Embankment): The grind. This is where your training pays off. Break it into smaller chunks—just get to Westminster.

Miles 23-26.2 (The Finish): You're almost there. The crowds return in force. Let the atmosphere carry you home.

9. Pacing and Fueling

Pacing Strategy

London is a fast course that rewards even pacing. Most PBs come from running the second half at the same pace or slightly faster than the first.

On-Course Nutrition

London provides excellent aid station support:

• Water stations: Approximately every mile from mile 3
• Lucozade Sport: Available at designated stations (check the race guide)
• Gels: Official gels provided at specific points
• Personal nutrition: Practice with official products or carry your own

10. Spectator Guide

If you have supporters coming to watch, help them plan viewing spots. The crowd is one of London's greatest assets.

Best Spectator Locations

• Cutty Sark (Mile 6): Iconic, incredible atmosphere, get there very early
• Tower Bridge (Mile 12.5): The most famous spot, extremely crowded
• Canary Wharf (Miles 11-14): Less crowded, good for multiple viewings
• Westminster (Mile 24): Near the finish, emotional scenes
• The Mall: Finish area viewing requires specific access

Runner Tracking

The official London Marathon app provides live tracking using timing mats throughout the course. Share your bib number with supporters so they can follow your progress in real-time.

11. Frequently Asked Questions