How to set yourself up for success at Australia’s World Marathon Major!

Preparing for the Sydney Marathon

How to set yourself up for success at Australia’s World Marathon Major!

The Sydney Marathon is arguably Australia's most iconic running event. Whether you're aiming for a personal best or looking to cross the finish line strong, having a solid race plan can make all the difference.

Here’s a few key factors that you’ll want to focus on in your last few weeks of training, the days leading up to the event, and on race day itself!

Train for the Hills

One of the defining features of the Sydney Marathon course is its hills. While the climbs aren't extreme, they can gradually wear you down if you're not prepared. 

One thing I remember from racing Sydney in 2025 is that I never felt like I had any momentum. As soon as I started to find my groove, the course profile would change and I had to readjust.

Your training should include hill sessions that dial into marathon effort and undulating long runs to help your legs adapt to the constant changes in gradient.

Downhill conditioning is also crucial! Learning to run efficiently downhill reduces muscle damage and helps preserve your quads. The first 4km of the race are mostly downhill, and if legs aren’t conditioned for it, it can catch up to you over the final stages of the race.

Plan Your Race Morning

Race morning logistics can have a larger impact on your performance than many runners realise.

Plan your race morning down to the tee - that way when you’re waking up at 3:30am you know exactly what you need to do to make sure you’re on the start line feeling calm, organised and focused.

Key things to consider for Sydney Marathon:

• Accomodation Location - Staying close to the start line or the Marathon Expo can save valuable time on your feet before race day, helping you conserve energy.

• Transport & Starting Corral - How & when are you getting to the start line? Make sure to check the best train/metro station for your specific starting corral!

• Bag drop - There is NO bag drop on race morning, you must drop off a bag at the expo that will be transported to the finish line on race day.

• Extra clothing - Make sure you’ve got warm clothes that you can dispose of on the start line (trackies, hoodie, etc). Race morning can be cold!

• Your phone - Remember, no bag drop. You have to either race with your phone on you or make a plan in advance of where you’re meeting friends/family at the finish line (The volunteers/other runners are lovely, you will easily be able to borrow a phone to call someone if you need to!).

• Toilets - Every runner’s pre-race nightmare… ensuring you have enough time to go to the toilet. You’ve got a few options here. (1) Get to the start line really early and go before the queue starts. (2) Find a toilet 2-3km from the start line and then jog to the start line as you warm up. (3) Find a friend who is staying really close to the start line, and use their hotel room as your pre-race bathroom stop!

• Race Tracking & Livestream - Friends/family can follow your progress using the official TCS Sydney Marathon app, which provides live runner tracking, estimated split times and finish predictions. This is helpful for both wanting to watch you in action on the course, or for those wanting to track you from home! Race day is also broadcast live, with streaming available through the official event broadcast partner. 

Stick to Your Nutrition Plan

Race day is not the time to experiment. Eat the same breakfast you've practised before your long runs and stick with your planned nutrition strategy.

Begin fuelling early rather than waiting until you feel fatigued, and take advantage of the hydration stations throughout the course. Consistency is far more effective than trying to make up for missed nutrition later in the race.

The Sydney Marathon course doubles back on itself a few times, so if you’ve got friends or family spectating, try and use them to pass your gels/drinks on the course. This can help you avoid some of the chaos at the aid stations!

Enjoy the Expo and Brand Activations, But Don't Overdo It

The Sydney Marathon expo and various brand activations are some of the highlights of race weekend. Browsing the latest running gear, meeting elite athletes and taking part in activities and competitions are all great ways to soak up the excitement and build anticipation before race day. .

However, remember that this is still time spent on your feet. Avoid wandering around for hours - pick a couple of things that interest you most and enjoy those, rather than trying to see everything. You'll soak up the atmosphere without adding unnecessary fatigue before race day. 

Pace the Course, Not Your Watch

Perhaps the most important strategy for Sydney is pacing. The course rewards patience.

The excitement of the start (it’s SO exciting) and the enthusiastic crowds can make the opening kilometres feel effortless, but going out too fast early can cost you dearly later on. 

Through the race, run the climbs by effort rather than pace, accepting that your speed will naturally slow uphill before you regain rhythm on the descents.

Conserve energy through the opening 30 kilometres; the real race begins after that. If you've managed your effort, fuelled consistently and respected the hills, you'll be in a strong position to maintain your pace while others begin to fade. 

Finishing strongly is one of the most rewarding experiences in marathon running, and smart pacing gives you the best chance of achieving it. 

Sydney Marathon finishes on an epic downhill - the crowds are roaring from both sides of the road, and as you get to the bottom of the hill you’re greeted with a spectacular view of the Sydney Opera House. It’s definitely a finish you’ll want to enjoy!