Marathon Training & Physiotherapy Support – Sydney Marathon Preparation

Preparing for a marathon is one of the most rewarding challenges a runner can take on.

It demands not just physical endurance, but strategy, consistency, and respect for recovery. A well-structured marathon training program is essential — it should build your fitness progressively, not push you to exhaustion.

At M Physio, we help runners at all levels prepare for events like the Sydney Marathon, ensuring they train smarter, stay injury-free, and perform at their best through evidence-based physiotherapy support.

What Makes a Good Marathon Training Program?

A quality marathon training program is built on gradual progression and balance. It prepares your body for long-distance running while reducing the risk of overuse injuries such as shin splints, patellofemoral pain, or Achilles tendinopathy.

Here’s what every smart program should include:

1. Gradual Mileage Build-Up: The 10% Rule

The 10% rule is one of the most important principles in endurance marathon training. It simply means you should avoid increasing your total weekly running mileage by more than 10% at a time.

This rule helps your muscles, tendons, and joints adapt to increasing load safely. Ramping up too quickly places excessive strain on tissues that need time to strengthen, often leading to injuries that can derail your preparation.

Every three to four weeks, schedule a “deload week”, where you reduce your volume by 20–30% to allow for full recovery and adaptation before building again.

2. Long Runs: The Heart of Endurance

Long runs are the backbone of marathon preparation. These sessions train your body to use oxygen efficiently and improve your ability to store and use glycogen — your main energy source for long distances.

Aim to build up your long run distance gradually until you can comfortably cover 30–35 km before race day. These runs also condition your mind to handle sustained effort over time — essential for marathon performance.

3. Tempo Runs: Finding Your Rhythm

Tempo runs are performed at a steady, moderately hard pace — about 75–85% of your maximum effort. They help improve your lactate threshold, meaning your body becomes more efficient at managing fatigue.

For example, a 10 km tempo run at a slightly faster pace than your easy runs can train you to maintain your target race pace with less effort.

4. Interval Sessions: Speed and Efficiency

Intervals are shorter, faster bursts of running followed by rest or slow jogging. These sessions train your cardiovascular system, improve running form, and build resilience.

Typical sessions might include 400 m or 800 m repeats at a faster pace, helping you build the strength and mental discipline to push through fatigue on race day.

5. Recovery Runs and Rest Days: Where Adaptation Happens

Recovery runs are slow, comfortable sessions that help flush out metabolic waste and promote healing. True progress happens when your body adapts to training stress — which means rest days are essential.

Don’t underestimate the power of recovery. Quality sleep, nutrition, and hydration play key roles in how your body rebuilds and grows stronger.

6. Strength and Mobility Training: The Unsung Hero

A marathon training program isn’t complete without strength work. Strengthening your core, glutes, calves, and hips improves running economy, stability, and load tolerance.

Incorporate two short strength sessions per week — exercises like lunges, bridges, and single-leg squats can dramatically improve control and reduce injury risk.

How Physiotherapy Supports Marathon Preparation

Physiotherapy is more than just injury management — it’s performance enhancement through science. At M Physio, our physiotherapists help marathon runners through every phase of marathon training by focusing on:

• Progressive Overload Monitoring
  Physiotherapists ensure your training volume increases safely, aligning your workload with your body’s current capacity. This helps prevent overload injuries and supports consistent improvement.
• Running Analysis and Biomechanical Screening
  Gait assessments can identify inefficient movement patterns or imbalances that contribute to pain or fatigue.
• Injury Prevention and Management
  Early detection of tightness, weakness, or soreness allows for timely intervention — keeping small issues from becoming race-stopping injuries.
• Manual Therapy and Recovery Techniques
  Treatments like joint mobilisation, dry needling, and soft tissue release improve flexibility, circulation, and post-run recovery.
• Performance Optimisation
  From footwear advice to warm-up routines, physiotherapists provide tailored guidance to help you train efficiently and reach peak performance on race day.

The Finish Line Starts with Smart Preparation

Training for the Sydney Marathon is about progress, not perfection. With a structured running program and the support of a physiotherapist, you can build endurance, prevent injury, and feel confident crossing that finish line strong.

Thinking about your next marathon? The team at M Physio can help you design a safe, effective marathon training plan and provide hands-on support to keep you running at your best.