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The Healf Source
How To Prepare For A Marathon With Only 8 Weeks To Go
Written by: Eleanor Hoath
Written on: February 24, 2025
With just eight weeks left before the big race, you might feel the pressure building. Whether you're a seasoned runner looking to sharpen your performance or a first-time marathoner, getting ready in this short time frame can be daunting. However, with the right approach and guidance, it’s still possible to get yourself marathon-ready. We spoke to James Lee, a physiotherapist and running expert, for his tips on how to make the most of the remaining time.
Assess your current fitness level
The first step in preparing for a marathon with only eight weeks to go is to take stock of where you are in terms of fitness. “Be realistic about your starting point,” says James. “If you’ve been running consistently, even if it’s just shorter distances, you have a solid base to build on. If you’ve been inactive or haven’t run for a while, it’s important to listen to your body and take a more gradual approach.”
Assessing your current fitness will help you determine how much you can safely increase your weekly mileage, as well as set achievable goals for the remaining weeks. For instance, if you’re already running 10-12 miles on your long runs, you may just need to add speed work and some final long runs. If you’re new to running or haven’t been able to run regularly, you might need to take it slower and aim for consistent shorter runs first.
Plan a structured training schedule
With only two months to go, it’s crucial to follow a structured training schedule that builds up your endurance while preventing injury. James recommends focusing on the long run: “The long run is the cornerstone of marathon training, and while you may not have time to get up to the full 26.2 miles, you should aim to complete runs of at least 18-20 miles before race day.”
In the first few weeks, aim to gradually increase the distance of your long runs by about 10% each week. If you’re already comfortable with a 10-mile run, for example, you can increase your long run to 12 miles, then 14, and so on. “The key is to avoid sudden jumps in distance, as that can lead to overuse injuries,” James advises. If you're not able to reach those long distances, don’t stress — focus on what you can manage while making sure you're getting in regular, steady mileage.
In addition to your long runs, include a mix of shorter recovery runs, tempo runs (to improve your speed), and interval training. These sessions will help build strength, speed, and aerobic capacity. "By mixing up your training, you’ll be preparing your body for the varied demands of race day,” says James.
Prioritise recovery and prevent injury
It’s easy to get caught up in the excitement of marathon training, especially when you're on a tight timeline. However, overtraining is a real risk, particularly when there’s limited time before race day. James stresses the importance of balancing hard workouts with adequate recovery. “A common mistake is pushing yourself too hard during training, especially when the race is approaching,” he explains. “Rest and recovery are just as important as the training itself.”
Proper recovery includes taking rest days, stretching regularly, and doing exercises that promote mobility and flexibility. "Foam rolling, gentle stretching, and strength exercises can help prevent injuries such as IT band syndrome, shin splints, and Achilles tendinopathy, all of which are common among marathoners,” James adds. Stretching after runs and taking time for mobility exercises can also keep your muscles limber and ready for the next session. If you experience any niggling pains or injuries during your training, it’s important to address them immediately. “Ignoring aches and pains only leads to more severe injuries down the line. If something feels off, it’s worth seeing a physiotherapist to avoid jeopardising your race,” James advises.
Nutrition and hydration
Fueling your body correctly is crucial in the lead-up to a marathon, especially when you’re training at a higher intensity. Nutrition isn’t just about what you eat before the race; it’s about keeping your body in top condition throughout your training.
“Focus on a balanced diet that includes carbohydrates, protein, and healthy fats. Carbs are particularly important for long-distance runners, as they provide energy for those longer runs,” says James. “Don’t forget about hydration, too. You need to drink enough water before, during, and after each run to prevent dehydration and help with recovery.”
During long runs, it's also important to experiment with race-day nutrition. “On your long runs, try out the gels, drinks, or snacks you plan to use on race day. This helps your stomach adjust to these options and ensures you're not caught off guard by any stomach issues during the marathon,” James recommends.
Tapering before the race
As race day approaches, your training should start to wind down. This process, known as tapering, is vital for allowing your body to fully recover and be in peak condition for race day. James advises that tapering typically starts about two to three weeks before the marathon. “In the final weeks, you should gradually decrease the intensity and volume of your training. This gives your body time to rest, repair, and store up energy for race day,” he says.
During the taper, reduce the distance of your long runs, but maintain some level of intensity with shorter, faster runs. “Don’t be tempted to push yourself too hard in the last few weeks. It’s better to arrive at the starting line feeling fresh and slightly undertrained than fatigued from overtraining.”
Mental preparation
While physical preparation is essential, marathon running is just as much a mental challenge. “The mental aspect of marathon training is something a lot of runners overlook,” James points out. “You need to be prepared for the tough moments in the race when fatigue sets in. Visualising success and practising positive self-talk can be powerful tools.”
Having a strategy for pacing and knowing how to manage the mental game can make a huge difference when it comes to completing the marathon. James encourages runners to break the race into smaller, more manageable sections. “Instead of focusing on the full 26.2 miles, think about getting through each mile, or even each water station. It can make the experience feel more manageable.”
Preparing for a marathon in just eight weeks is a challenge, but it’s certainly doable with the right plan and mindset. By following a structured training plan, focusing on recovery, nutrition, and mental preparation, you’ll maximise your chances of crossing the finish line. As James Lee reminds us: “Marathon training is about consistency, not perfection. Do what you can with the time you’ve got, and trust the process.”
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Eleanor Hoath is a Registered Nutritional Therapist (DipNT, mANP, mBANT) specialising in gut, skin and women’s health. She is the Editor of The Healf Source and founder of Well Nourished Nutrition Ltd.
Passionate about holistic wellbeing and balanced living, Eleanor combines evidence-based nutrition with a practical, approachable style to help people feel their best through content.
Based in London, she is dedicated to empowering individuals to nurture their health and understand the root cause of their symptoms from the inside out.
