Afternoon, runner, Alex.
Week 9 of 24 · You're right on track.
Long-run day — endurance is built one step at a time.
Slow down. Trust the distance. Finish smiling.
Mild conditions outside. Hydrate before you head out.
London Marathon
142 days
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You're ahead of schedule.
Consistency is up 18% this block. Easy pace dropped by 14s/km — the engine is being built.
Recovery recommended on Friday.
Two hard sessions back-to-back this week. We've moved Saturday's long run 1km shorter to protect you.
Days to race
142
London Marathon
This week
28 km
Goal 32 km
Streak
21 days
Personal best
Recovery
Ready
RHR 58 · sleep 7.4h
Weekly mileage
Last 9 weeks
Confidence
How ready you feel
78
Marathon-ready score
Weight trend
Healthy, sustainable progress
Milestones
Earned this block
First 10K complete
2 weeks ago
New 5K PB · 27:14
5 days ago
21-day streak
Today
Upcoming workouts
Your next 4 sessions
Today
Easy 6km
Conversation pace
Tomorrow
Strength: glutes & core
40 min · gym
Wed
Intervals 6×400m
With 90s recovery
Sat
Long run 16km
Slow & steady
Next goal
Half marathon · 4 weeks out
Target
21.1 km
Goal pace 6:15 / km
- Two more long runs
- One race-pace session
- Taper week
- Race day
Today's focus
Small things, done daily
Easy 6km run
Conversation pace · 35 min
Hit 2.5L water
Sip through the day, not all at once
10 min hip mobility
Glutes thank you on Saturday
Lights out by 10:30pm
Sleep is the cheapest performance gain
This week's recap
Quietly excellent · 5 of 7 sessions
Distance
33 km
+5
Consistency
84%
+9%
Longest run
16 km
New PB
You showed up when it was raining on Tuesday. That single decision is worth more than the workout itself.
Coach summary
Pattern-based insights from your last 30 days · not medical advice
Consistency has improved significantly in the last 3 weeks.
You hit 6 of 7 sessions for three weeks running. That's the single biggest predictor of a strong marathon.
Recovery levels suggest an easier week may help progression.
Resting HR ticked up 4 bpm and sleep dropped to 6.6h. We've pre-staged a 20% lighter week — easy to accept in one tap.
Your long-run confidence is building steadily.
Three long runs finished without walking breaks. Your perceived effort is dropping for the same pace.
You're ahead of your projected progression pace.
At week 9, you're tracking 4% ahead of the average plan curve. Don't rush — keep banking the easy miles.
Your long-run fuelling is becoming a habit.
You've practised mid-run fuel on 4 of your last 5 long runs. That's the single biggest race-day insurance policy you can build.
Post-run recovery window looks consistent.
You're eating within an hour of finishing most key sessions. That's quietly supporting the adaptation behind every block.