London Marathon Course Guide

Where to Settle Where to Focus and When to Fuel

This is how the London Marathon usually feels on the day rather than how it looks on the course map.

Pre Start Twenty Minutes to Go

The London start involves long waits, multiple start areas and plenty of standing around. Many runners eat breakfast early due to travel logistics.

By twenty minutes to go it is common to feel nervous, overly excited or slightly flat. This is normal. Nerves can tighten breathing and upset the stomach if allowed to spiral.

Many experienced London runners take a Sport Jelly around twenty minutes before the start. It requires no water and provides readily available fuel just as the race begins.

Use this time to slow your breathing, relax your shoulders and remind yourself that this is just another run - just with more people and more noise.

If it feels cold standing still, that is normal. Use discardable layers rather than trying to warm up by running fast.

First-time marathon runners may find it helpful to frame this as another long run, just with a lot of like-minded people alongside them. No pressure, no fixed expectations.

PB chasers should remember that early pace at London always feels cheaper than it is.

Miles One to Three

Greenwich and Early Miles

These early miles are busy, noisy and emotionally charged.

Crowds are deep. Adrenaline is high. Pace can drift without you noticing.

Cool conditions and excitement can hide effort. Let body temperature rise naturally and keep your breathing under control.

This is not the place to race anyone around you. Stay relaxed, run your own effort and allow space to open naturally.

Many experienced runners fuel up early here, taking a Sport Jelly or sipping Energy Fuel if carrying a bottle or wearing a vest.

If you are smiling, relaxed and slightly holding back, you are doing it right.

Miles Four to Twelve

Settling Into Rhythm

The course opens up and the noise continues.

Effort often feels very manageable here, which can create a false sense of control.

The flat nature of the course encourages overstriding if runners chase pace. Keep cadence natural and posture relaxed.

This is a perfect window to lock into a fuelling routine. Many runners aim for forty to eighty grams of carbohydrate per hour depending on goals and training.

Keep fuelling. Consistency matters more than exact timing.
Early fuelling helps prevent later energy dips and avoids having to play catch up.

Mentally, this is where runners start thinking about splits and potential outcomes. Gently park those thoughts and stay present.

A marathon PB is not won here.

Miles Thirteen to Eighteen

Docklands and Halfway

Halfway passes loudly and quickly.

This is a good moment to reset. Breathing. Posture. Fuelling.

The Docklands section introduces quieter stretches, taller buildings and a different feel to earlier miles.

This is often where runners notice fatigue for the first time, especially if the day is warming.

If legs feel heavier than expected, stay calm. Small adjustments now protect the second half.

Runners who have fuelled consistently usually feel in control here. Those who have not often start to feel flat without a clear reason.

Miles Nineteen to Twenty Three

Canary Wharf to Tower Bridge

This is the defining section of the London Marathon.

Crowd support fluctuates. Long straight sections test patience. Fatigue becomes more noticeable.

Pace may drift even if effort stays steady. That is normal.

Focus on effort, posture and fuelling rather than pace targets.

This is also where runners often forget to fuel. You will cope far better if you have kept dripping your system with consistent carbohydrate.

Tower Bridge provides a lift, but avoid surging. Use it as energy, not speed.

Miles Twenty Four to the Finish

The Mall

The final miles are iconic but rarely easy.

Tired legs often struggle on flat ground. Expect discomfort.

If conditions are warm, fatigue will feel magnified. Shorten stride slightly, keep arms relaxed and stay tall.

The finish on The Mall comes into view later than expected. Stay patient and keep moving forward.

If pacing and fuelling have been managed well, you will still be able to enjoy one of the best finishes in marathon running.

Click here to see London Marathon Race Day Tips or Click here to view our Road Marathon Nutrition Guide