Ok, I’ve run the marathon twice. Size 14/16, not the skinniest not the plumpest, certainly not the fittest. Both times for charity. A charity that I have received much support from and therefore wanted to do something. Also both my parents have ran before, my sister, two grandparents, my cousins - it’s a bit of a family tradition!
The Beginner marathon training plan available online is a damn good one to follow. However it does also indicate that it’s based on the runner having been out running say 3 times a week for at least a month before starting. I was not a runner before training however as soon as I had my place (September before event) I started going out.
You seem to indicate she hasn’t started training. That’s worrying but if she really pushes she can do it.
I spent about 6 weeks going out for a few weeks about 3 times a week - starting with about 20 minute jog and increasing as my stamina did. I then followed the beginner plan from the marathon website and, as I had started quite far in advance I did most weeks twice. Inserted a couple of extra rest weeks, generally in time with my period and during snow!
I did this routine for both times. My legs became sticks and my fitness increased dramatically as did my diet. Didn’t loose much weight but body tone and shape changed over the 7 months. It took a lot of commitment!
Now I did the marathon twice due to injury the first time and I was annoyed by my time being ruined. I still finished, but took me nearly 7 hours which wasn’t what I had worked so hard for. My injury was so stupid which still makes me sad now - people shout out your name and someone yelled a name and a runner suddenly cut in front of me to see his family and we collided and went crashing to the floor - I ended up with a nose bleed and bleeding arms - had to sit in a medical tent at the side at mile 18 and resting is literally the worst thing you can do because your body just siezes up and thinks you’re finished. Not to mention I just hurt all over due to the fall so had to go slow and steady. I was disappointed, when you train so hard and something so stupid happens.
So I tied again. On that lovely super hot marathon 2 years back. Got 5 and a half hours. Was hoping for 5 but you know what, I trained in sub zero and ran in a heat wave. It was bloody hot and just had to be a bit more steady otherwise it would have been a disaster. I was fitter on the second time and managed to jog and only started to walk at 24 miles. This is the part where you wish you were dead.
It’s a bloody long way. Can’t be underestimated.
She has 8 hours from the time she crosses the starting line to finish. They now start in waves- assuming she has been honest about her likely finishing time and she’s a first timer for charity she will likely be starting in the last group so wont even start until about 10:45. What she should also be aware of is that they start packing it away. Yes, you have 8 hours to finish and get your medal, but she will find at the last bit that they start to take down signage, railings etc and if she is really really at the back she needs to mind out for the sweeper bus and she may have to move to the side. Tbh I doubt she will be sharing the road with cars because they have to clean the road first. There is a part of the route which backtracks on its self (up one half of the high way and back down the other - check the map and you’ll see what I mean) and coming back down, despite the fact that no one was going up anymore , it still wasn’t open to traffic, so hopefully she doesn’t need to worry about that.
If she has started training already, I advise her to follow the beginner program. It’s designed to start January 1st so she can follow it to the tee.
If she hasn’t, she should follow it anyway, and maybe get on some extra walking (eg walking rather than the car as much as possible) and a couple of extra quick hogs a week. She needs to build gradually, add an extra mile on each weekend to long runs. But to be frank, she needs to get up to 20 miles in training. That’s as far as I got (it’s hard when your on your own to go further motivation will drop). Even walking it in 8 hours, I’m not convinced tbh. I also recommends she joins a gym temporarily. I had a week of solid snow and ice (beast from the east!) impossible to run in, so trained on a treadmill that week. If you can offer to be a running buddy during the week on short runs, that would be great!
My own tips you can pass:
Great way to do a long run is to get the train somewhere and run home. Much more motivating to know you’re on the way home and have no choice but to keep going.
Invest in good trainers now, or 2 pairs. Make a good bouncy happy playlist, and running gear. A decent running pouch round the waist or arm too for everything. But a couple to see what works.
For gods sake stretch before running!
Do the long run very early in the morning so she is home by lunch and she’ll feel less conscious with less people about. I used to get up at 6am and go straight out, then go back to bed!
She needs to realise that she has to do this every weekend till April.
You sound like a really supportive sister. I wish her luck!