Tracking Progress for Marathon Training

1. Set SMART Goals

Break down your marathon goal into SMART (Specific, Measurable, Achievable, Relevant, Time-bound) milestones:

Run 5 km continuously by week 2

Hit 10 km by week 4

Long runs increase by 1–2 km weekly

Run a half marathon by week 8–10

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2. Use a Training Plan

Follow a structured plan (e.g. Nike Run Club, or Strava plans) that outlines:

Weekly mileage

Rest days

Long runs

Speed work

Taper period before race day

✅ Track your adherence to the plan each day.

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3. Log Each Run

Use running apps or journals to record:

Distance (in km or miles)

Pace

Duration

Heart rate (optional)

Weather/conditions

How you felt (energy level, soreness, etc.)

📱 Apps to use:

Strava

Nike Run Club

Garmin Connect

Runkeeper

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4. Monitor Key Metrics Over Time

Track:

Total weekly mileage (to ensure gradual increase)

Average pace

Resting heart rate (can indicate overtraining or fitness gains)

Injury/soreness patterns

Sleep and hydration quality (optional but valuable)

📊 You can use a spreadsheet or app dashboard to visualize trends, my week 3 tracker is shown below:

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5. Celebrate Milestones

Create mini-celebrations for:

Longest run to date

Fastest pace

New distance milestones (e.g., first 15k, 20k)

First run with no walking breaks

This keeps you motivated and reinforces consistency.

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6. Reflect Weekly

Answer:

What went well?

What needs adjustment?

How is your energy level?

Are you staying injury-free?

📝 This reflection helps with course corrections and builds self-awareness.

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7. Prepare for Race Day

Simulate race conditions (long run with hydration/fueling)

Track tapering weeks (reduce mileage)

Note how you feel leading up to the race

Coaching Support Available

At Phil Adderley Coaching, I help individuals not only achieve their goals but also overcome significant obstacles and rediscover themselves through personalised coaching that addresses both mindfulness practices and employment challenges. My approach recognises that personalised growth, whether that be in career progression, or taking a break from alcohol, requires holistic support, developing physical strength alongside mental resilience, rebuilding professional confidence, and establishing healthy routines that sustain long-term wellbeing.

I invite you to take that crucial first step toward positive change by booking a complimentary Zoom consultation. This initial meeting gives me the opportunity to understand your unique needs, challenges, and aspirations, allowing us to create a tailored coaching plan that addresses your specific circumstances.

I’m committed to supporting you throughout your journey. Send an email to phil.adderley.coaching@gmail.com today to schedule your free session and discover how we can work together toward meaningful transformation and lasting success.