Marathon help!

[snowstorm22]

I’m running my first marathon (London in April). I seem to have hit a complete wall due to various sickness bugs and also just mentally finding it so tough. I have always been v fit and think I can do it but any advice on the final stretch. Getting from 14/15 up to 22 and how many times a week to be running.
I’m finding it so hard now to even add a mile on every week.
for context I do one long run, a speed one and an easy run +strength training 1/2x a week and yoga. Thanks in advance !!

Can you slow down the long runs? Do you have a target time and if so, are you running your long runs 90 secs to 2 minutes slower than the target time? or building in walking breaks?

You don't need to get up to 22 if it means increasing mileage too much per week. I've done two marathons now, in the first one I trained to 20 miles, the second one I was ill so trained to 18.5. There is no way of training to make the last few miles anything other than gruelling (although the crowds are utterly amazing) so maybe aim for a week of staying put and then see if you can increase the distance a little.

Agree that you don’t need to get up to 22 miles. How long are you spending on your long run? The rule of thumb is that your longest time on your feet should be 3.5 hours.

Maybe add in more volume by adding another easy run each week. There is another “rule” that your long run shouldn’t be more than 50% if your weekly mileage, but I’ve never managed to achieve that!

Are you fuelling enough / using electrolytes? I used to have an electrolyte drink the day before my long run, and one a couple of hours before, then take some in a bottle with me.

I’ve done 3 now - London is my dream but not sure if my health will allow it. So the main thing is to look after your body in the run up - just get yourself to that start line and enjoy as best you can!

Something I picked up from training for long distance running is that you can split it over two days, so for example you might do 10 miles on Saturday and 8 miles on Sunday. You're training tired so getting used to that and but it helps lesson the impact. Might be worth a go.

Agree with @modernfairies i think the temptation to try to "catch up" with a training plan could be counter productive. Up to 18- 20 miles would probably be enough if its not comfortable to increase by that much. The 2nd half of a marathon is as much mental as it is physical.
Are you taking fuel on the long runs? Having a rest/non running day for recovery the next day after a long run?
Do you have company/ways of making long runs more bearable? Having someone join you for even part of a long run imo can help. I usually try to do at least part of a long run with friends (Ive occassionally persuaded DH to come with me on a bike before and he carries all the water/sweets/gels, but appreciate that is quite a luxury! 🤣)

I agree with @Fizbosshoes about running with other people - I had some long runs to do in a shortish period of time last year and I would run into the nearest city (about 5 miles), meet my friend and run with her for another 5-6 miles and then run home again. It made it much easier psychologically!

Personally, I would do at least one 22 mile training run before a marathon, although you will get round on the day without.

To increase milage you need to slow right down. Really really slow for your long runs, like 2 minutes per mile slower than marathon race pace.

I'd add in more slow running during the week too. Again, you can get round a marathon on 3 runs pw, but to enjoy it you need to do more imo.