This document provides information and tips for preparing for the London Marathon in 2022. It discusses creating a 16-week training plan starting in June, including short and long runs to gradually increase mileage. It emphasizes the importance of rest, using different types of runs like easy, steady, tempo and intervals. The document also covers diet, clothing, preventing injuries, developing consistency and the importance of finding a running partner to help you achieve your marathon goal. The overall message is that with proper training and support, anyone can accomplish the 26.2 mile marathon distance.

1. Preparing for
London Marathon 2022
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s

2. Virtualise yourself completing the London
Marathon in 5.19 minutes
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Go to : www.youtube.com/watch?v=WmabgZ_0SbU

3. “If you want go fast,
go alone.
If you want to go far,
go together.”
African Proverb
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4. Reflections from
London Marathon
2021

5. Start with
1
Total 350,000
applicants for 2022
London Marathon
40,000 runners

6. You become
what you think
“Every great
move forward
in your life
begins with a
leap of faith
forward, a
step into the
unknown.”
Brian Tracy
Belief
2

7. Start with the end in mind
3
Vision

8. Overcoming Limiting Beliefs
“Our deepest fear is not that
we are inadequate.
Our deepest fear is that we are
powerful beyond measure.”
Nelson Mandela
“If you accept a limiting
belief, then it will
become a truth for
you.” Louise Hay
4

9. Foodie
Mr Heavy Inactive
On meds
You can overcome your limiting belief
#Marathon2018

10. Run
It’s Possible
Destiny is in front of you

11. Take the 1% change challenge
5

12. Identity Based Habit
I’m a runner, I’m a marathon runner
Identity - Behaviour - Habit

13. Reframe Failure
“living means
doing what you
love to do and if
that means
falling here and
there, so be it”
Fail – Fall – Raise – Grow
6

14. Hitting the Wall

15. The Breaking Point
“One foot in front of the other.”

16. The Power of Personal
Development
‘The greatest discovery of our generation
is that human beings, by changing the
inner attitudes of their mind, can change
the outer aspects of their lives’
William James, father of American Psychology

17. Focus
Keep your eye on the prize
7

18. “Enthusiasm is common,
Perseverance is rare.”Angela Duckworth
Grit &
Discipline

19. Preparing for Marathon Day

20. Outline:
•16 week training programme starting from
week beginning 13th June 2022
•2 weekday short runs and one weekend long
run
•Increase by 1-2 miles each week and reduce
every 3rd week
•Plan in rest days
•Those with a running base there are tried
and tested plans available:
https://13milers.com/marathontrainingplans
Beginners running strategy

21. Types of Running
• Easy Runs – less than 60% maximum effort. Feel
relaxed, comfortable breathing and able hold a
conversation. New runners can walk and take it easy if
necessary.
• Steady Runs- 60-70% maximum effort. These are
bread and butter, miles in the bank. Help you build a
foundation.
• Tempo Runs – 70-80% maximum effort. Faster runs,
may feel slightly uncomfortable as your pushing more.
Great for helping to improve your running.
• Interval Runs – short burst of high intensity with rest
and recovery. Help to develop strength.
• Long runs – Focus develop strength and endurance,
practice marathon pace and control.

22. Common
Running
Injuries

24. IS ESSENTIAL

25. Put Your Feet First

26. Layering for Running

28. Diet

30. 1. Give yourself enough time to train
2. Create a training plan that suits your needs
3. Find a partner
4. Start slow and steady
5. Train by your body, not a pace
6. Know what you are eating and wearing
beforehand
7. Develop consistency pre-run and during run
(pre-meals, number of energy gels, clothing etc.)
Marathon Tips

31. One day your
body will not be
able to this.
Today is not this
day!
26.2

35. “If you want go fast, go alone.
If you want to go far, go together.”
African Proverb
#TeamLutonLions

36. You’ve got this!
#TeamLutonLions