If you’re anything like us here in the Cosmo office, you’ve probably found yourself in *that* phase of life where everyone you know is seemingly doing one of two things: going on holiday (like, always); or training for some kind og long-distance running event.
And, as several of us editors have decided, if you can’t beat ’em, join ’em—right? While a constant rota of overseas trips may be a little out of reach, the latter option is (fiscally, at least) a little more viable.
Running has seemingly spiked in popularity in recent years, which is unsurprising when you consider the myriad mental and physical health benefits it can offer. That’s not to mention the social and community aspect that comes with run clubs and running-specific digital communities (hello to the three people who consistently give me kudos on Strava—I see you), either.
For those that have taken up the trend, an organised event can be a great goal to work towards. Luckily, in 2025, a host of marathon, half-marathon and other long-distance running events are due to hit Australian shores. Notably, Nike’s women-only After Dark Tour will see participants run 21.1km through the streets of Sydney; the Sydney Marathon will mark the event’s first year as one of the world Majors; and the Gold Coast Marathon has options for runners to have a shot at distances between five and 42km.
If you’re ready to lace up, lock in and start working towards a long-distance race, we’re here to help.
Ahead of your journey to the starting line, Cosmo tapped Nike Run Coach, Lydia O’Donnell for everything you need to know about training for a marathon.
Related: How Marathon Training Re-Wired My Broken Diet-Culture Brain
long-distance running tips...
What Are the Key Phases In Marathon Training?
“There are many phases to a training plan, and each phase is just as important as each other,” explains Lydia.
There are four phases:
- the base training phase
- the race specific build phase
- the taper phase
- the race
“By leaning into the key phases, we will periodise our training in a way that allows us to reach peak fitness when it matters,” says Lydia. For example, if you’re training for the Nike After Dark Tour, you want to reach peak fitness when you’ll enter the race on April 12. She adds: “To make the most of each phase it is important to gain consistency across the blocks and understand the purpose for each. Every run has a purpose, and each training block does too.”
Apps such as the Nike Run Club (NRC) app can help break these down for you, and will guide you through the training block, taper and to the starting line through a range of recovery, speed, tempo and long runs.
"Ultimately, the way that we can all progress our running is to gain consistency in training, and sticking to the key training phases will help to gain that"
“Ultimately, the way that we can all progress our running is to gain consistency in training, and sticking to the key training phases will help to gain that,” says Lydia.
Related: 5 Top Tips For Beginner Runners
What is periodisation?
When training for a long-distance run, Lydia notes that periodisation is the goal and having a set training plan is beneficial in helping you achieve it.
“Periodisation refers to the approach of breaking our training into blocks with intense purpose to peak in performance on race day,” Lydia explains.
The base training phase
“Your base training phase should all be about building a strong aerobic base with minimal intensity or race specific paced training,” says Lydia. “The stronger our aerobic phase is, the fitter we can be, and the more we can benefit off the intensity when it comes.”
“Our base training should consist of a progression in miles over time, with speed work focused on longer tempo or steady state work,” Lydia adds.
The race-specific phase
“Your race specific phase is where the intensity will increase over time and you’ll get to hit faster paces for short periods over the suggested speed work,” says Lydia.
“An example of a great AGR speed session for the half marathon, is ‘Speed Run b4 the half’ where you are working at half marathon pace, 10km pace and 5km pace throughout the session. These speed runs will help to get your legs used to working at race pace, also continue to build our aerobic fitness and strength,” she adds.
The taper phase
The taper phase is all about preparing you for the race.
“At this point in your training journey, your goal isn’t to necessarily get any fitter, but more to allow the body to absorb all the training you’ve done to date, focus more on recovery and freshen both the body and mind up for race day,” says Lydia. “You will still have work to do but both the intensity and load will decrease.”
The race
This one doesn’t need too much explaining…
Lydia says: “This is our time to put all the training to work and crush the race!”
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Why Recovery Is So important During Training
If you’re training for a run, you might think the best course of action is to run as far as you can, as much as you can. This isn’t entirely correct, though, and ensuring you allow your body time to rest and recover is just as important as pushing yourself during workouts.
“Our long runs are one of the most important runs of the week, especially when training for a long-distance event such as a half-marathon,” says Lydia. “Our long runs help us to become better conditioned to the impact of running over a longer period and feel more confident when it comes to race day.”
Lydia adds: “In order to progress the long runs, and increase your weekly mileage, it is important to focus on recovery to prevent injury. As we are putting more load on our body and causing more physical stress to our nervous system, we need to make sure that we are being smart around how we are balancing that stress with downtime.”
“Recovery may look different for everybody but at Nike, we are here to serve all runners, and it is important to note that whether you are a beginner, or someone who is more experienced, we all need to focus on recovery and take it just as serious as the training.”
So whether recovery is a big stretching session, an ice bath or a day spent riding the couch, hear us when we say that it is not only okay but totally important!
Common Mistakes To Avoid During Running Training
While it’s easy to get caught up in the specifics of the way your foot should land, how your arms should swing and what shoes you should wear, Lydia indicates that one of the more common mistakes to be wary of is actually more mental than physical.
“We all get excited when we are starting something new or signing up to our first race, and it is common that we can rush into training too quickly or set too high expectations of ourselves,” she says. “Patience is crucial when it comes to running training, as it takes time for our bodies to become conditioned to the act of running and the impact that comes with it. If we overload our body too fast, we may be putting our muscles, bones, joints and tendons under too much pressure, which could cause injury.”
Lydia advises following a training plan that can guide the progression of your training in a way that minimises injury risk and prevents any potential burnout.
What Is 'The Wall' and How Can You Avoid Or Push Through It?
Whether you run or not, chances are you have heard of the dreaded “wall.” Essentially, hitting the wall is exactly what it sounds like: you feel like you’ve run face-first into a wall, your legs turn soft and and suddenly your feet feel like they have been dipped in cement. Fun, right?
The wall is unfortunately very common among long distance runners—but it is avoidable and, if you do happen to hit it, there are strategies you can employ to push through.
“Completing long runs in training is not only a way for us to become stronger physically, but also a great way for us to train our mental strength too. The more we learn to push through the ‘wall’ in training, the more confident we can be when/if it hits us on race day,” says Lydia.
"I know this feeling, and I know it is momentary. I am strong enough to move through it"
“Acceptance is the biggest unlock when it comes to preparing for the wall. Accepting that it is going to come, that things are going to hurt, and that it is going to get hard, allows you to have the ability to deal with it better, as you knew it was coming. This isn’t to say that you should spend your entire run waiting for it, but when/if it does arise, you can say to yourself ‘I know this feeling, and I know it is momentary. I am strong enough to move through it,'” Lydia explains.
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How to Mentally Prepare Yourself For a Long Run
Long-distance running can be as tough on the mind as it is on the body. While you will likely be training your brain by default during your training block, it can be helpful to keep a few strategies in your back pocket to keep your head in the game on race-day.
Positive self-talk
Sometimes, the most simple strategies are the most effective.
Staying optimistic and keeping your self-talk positive is an incredible way to help push through the tough moments on race day,” says Lydia. “As your move through the harder parts of the race, it is normal to start doubting your ability and doubting yourself. And once your thoughts become negative it can be hard to pull them back. So being away of this internal conversation is important and focus on the positive.”
Lydia adds that repeating a mantra around your ability and strength “can allow you to focus on one thing at a time, power yourself up and believe that you can do this.”
Affirmations such as “I can and I will,” “I have the energy and endurance to finish this run,” “I am strong and focused,” “I have trained for this, I am strong, and I can do this,” or “My body is prepared and capable” may help.
Think about the big picture
While in many ways, your race is all about you and the amazing things you can achieve, it may be helpful to consider what you are apart of, too.
For example, “The Nike After Dark Tour is the ultimate celebration of the women’s running community and throughout the training journey, as well as race day, connecting with other women in another incredible way to push through when you are facing the tough moments in a race,” says Lydia. “There is nothing quite like feeling like you are running for something bigger than just for yourself, and being connected to other women can give us the momentum and energy that we need to break through these barriers.”
Set up systems for encouragement
Having family, friends or even strangers cheer you on can help you push through any tough periods of your race. Paying attention to spectators and looking for your loved ones in the crowd might help boost your mood.
If you are running with headphones, another great way to get friends and family involved is by enabling text-to-speech for text messages. This way, when people text you messages of encouragement, you will hear it through your headphones as you run.
Work out what works for you
When it comes to zoning out or locking in, everyone is different. During long runs, trial running with and without the guidance of an NRC coach, as well as with music, a podcast, an audiobook or even without any headphones at all (focussing instead on your breath).
Some people prefer to get out of their head when running, while others find it easier or more enjoyable to really engage and focus on everything going on. Work out what works for you via trial and error!
"Understand your why and celebrate the small wins"
Final Notes
We asked Lydia to share what, in her opinion, is the most important thing to keep in mind before you start training or ahead of race day. Her answer? “Understand your why and celebrate the small wins.”
She elaborates: “Running can be hard, and running progression is never linear. But knowing why you signed up … in the first place can help to put both the highs and the lows into perspective as you face them throughout the journey. Running is an act of empowerment and self-confidence building. Every step forward, whether it be 1km, 10km, or 21km, is progress from who you were before.”
She concludes: “Celebrate each step, focus on each win and ruthlessly back yourself to the finish line.”
