Running a 3:17 Marathon: My Key Takeaways
This race will always hold a special place in my heart – not just because of the time on the clock, but because of the people I shared it with. I ran it with a group of close friends; we set up a WhatsApp group during training where we cheerlead each other, shared mantras, swapped doubts for belief, and laughed through the chaos of marathon prep, including nicknaming ourselves the MK Rejects – a reference to London Marathon rejection. We even stayed together the night before the race, like one big, nervous sleepover. I actually had to remind myself why we were in Milton Keynes in the first place!
My race morning didn’t go to plan at all – my daughter wasn’t well, and I only managed about 4.5 hours of broken sleep. I felt fatigued before I even hit the start line. But knowing I had this incredible group of girls beside me, and my family and friends cheering from different points along the quieter course, helped me dig deep when it mattered most.
I crossed the line in 3:17- a PB! Here’s what I learned along the way…
1. Consistency Beats Perfection
This training cycle wasn’t flawless – you’ll have runs where you feel more tired than others. I missed a few, life got in the way, and there were days I felt slow, exhausted… or even fell over mid-run (twice!) and didn’t feel like finishing. Some runs that should’ve been PBs didn’t go to plan. But what made the difference was showing up most of the time, not all of the time.
Stacking steady weeks of mileage and listening to my body – even when some weeks were less than perfect – paid off far more than one “hero” week. Some weeks I reduced mileage or shuffled runs around, but I kept turning up. That consistency made all the difference on race day.
Tip: Don’t panic if you miss a run. Just focus on getting back into rhythm. Progress is about the trend, not perfection.
2. Marathon Pace Work Is Essential
I added more miles at marathon pace in my long runs this time – especially toward the end of the run when my legs were tired. This helped me internalize the rhythm of 7:30–7:35 min/mile pace (4:40–4:45 min/km) and built confidence for race day.
Tip: Include segments at MP in your long runs (e.g., last 6 miles at MP or alternating MP miles). Learn what your goal pace feels like – not just what it looks like on your watch. This especially helps in busier races where GPS can go haywire. Also, practice fueling with your kit – it’s not the most comfortable experience eating while running, but the more you do it, the easier it becomes. Find gels/nutrition that work for you.
3. Fuelling Early And Often
In previous races, I waited too long to take gels and paid the price in the final miles. This race, I started fueling at 3 km (approx. 2 miles) in. I chose to use something called Shot Bloks, which helped as I actually needed to use the bathroom early on and knew I couldn’t tolerate gels. Every 3 km, I took another block, so by the end of 10 km I had more than enough fuel. Starting early kept my energy steady and helped me avoid the dreaded wall.
Tip: As mentioned above, but i’ll say it again – practice your nutrition strategy during long runs. Set reminders to take fuel before you feel depleted, you don’t want to hit that wall. If you haven’t heard of them before – Shot Bloks are chewable blocks (usually 6 per packet). That means you can take one or two at a time, spacing them out as needed – ideal for keeping a steady energy drip without overwhelming your stomach. I found them extremely useful.
4. Strength Training Supports Speed
This cycle, I was more committed to strength training – especially functional work and lumbopelvic stability, as these muscles tend to fatigue quickly. I also trained to suit the course, including hills at MP since it was undulating. Strength training reduced niggles, improved my form, and gave me more power in the later miles. Strengthening the supporting muscles made me a more resilient runner.
Tip: If you’re short on time, two short sessions a week are enough. Focus on compound lifts and running-specific movements like single-leg squats, weighted bridges, and deadlifts.
5. Don't Underestimate The Taper
Tapering can make runners anxious. My friends and I all felt this – even as experienced runners. Suddenly, you have extra energy and fewer miles. But respecting the taper gave my legs a chance to absorb all the hard work. Don’t get me wrong – I kept them ticking over with shorter runs, but I arrived at the start line feeling fresh, not flat.
Tip: Trust your plan. Taper doesn’t mean doing nothing – it means a strategic reduction. Keep the intensity but reduce the volume.
6. Be Prepare To Adapt
I’d originally planned to stop for the toilet early in the race, so I picked up the pace at the start to build in a bit of time. In the end, I didn’t stop – but I did bank those minutes. While it felt like a smart move at the time, I definitely paid for it in the final 5K when the early surge caught up with me.
Tip: A fast start can feel great – but it’s rarely “free.” If you do pick up the pace early, be prepared to manage the consequences later. Ideally, aim for even pacing, but don’t beat yourself up if the splits aren’t perfect. Marathons rarely go 100% to plan – don’t panic, and trust your training. If needed (as I did), check your times and enjoy the last few miles at a comfortable pace. You’re the only one who knows how the race went – don’t worry about judgy negative splitters 😉
7. The Last 10K Is The Real Race
The first 20 miles are about setting the stage. The final 6.2 are where your training, fueling, and mental game all come together. I broke the race into chunks and stayed present. My friends and I had a few funny mantras that I repeated to myself. We also picked a few “power” songs – which came in handy during the last 10 km to sing in my head (no headphones were allowed). I used the following strategies:
At halfway, I pretended I was on a training run with my friend.
At 10 km to go, I visualised a familiar route with my friends and told myself, “It’s only 10 km.”
For the last 5 km, I told myself, “You did this as a warm-up—come on!” I needed true grit at this stage, especially as the marathon kindly included a hill at miles 24–25.
You get the gist… Obviously, you’ll have your own methods, but it helps to distract the mind.
Tip: Train your legs to run fast when tired—include marathon pace at the end of long runs. And on race day, don’t start racing until you hit 20.
Final Tips
I suffered with on-and-off blisters throughout the early stages of training, until I finally found a solution that worked: wearing two pairs of socks. It was a game-changer. I actually picked up the tip from someone else, so I’m passing it on in case it helps you too. The extra layer reduces friction and helps stop blisters from forming in the first place – just make sure your shoes still feel comfortable with the added bulk!
Smaller marathons can be a great place to chase a PB – fewer crowds mean less weaving and a smoother rhythm, and your GPS is less likely to go haywire without tall buildings or tunnels. Bonus: they’re usually more affordable too!
…P.S remember:
Pain is only perception.
I can do hard things, I am capable.
Run the mile you’re in.
I am RELENTLESS!
I’ve given you a few of our mantra’s, now time to find your own 😉
