What is a marathon training slump? Halfway through marathon training, everything suddenly feels harder. Much harder. Your legs are heavy, you don’t feel motivated, tiredness never seems to leave you, and the finish line seems impossibly far away. Self-doubt, lack of belief and negative thoughts plague you. This is normal. Completely, totally normal. And, not without hope. Everyone who crosses the finish line experiences a mid-training slump. Don’t worry, there are things you can do to get through this training slump.
The marathon training slump: why it happens
Understanding the mental challenge
This is when you realise a marathon isn’t just physical – it’s a mental challenge too. This realisation and understanding will serve you well on marathon day. You have an insight that will become your superpower. But knowledge and belief aren’t necessarily the same thing. So, what can you do? Let’s start with understanding how you’re feeling and why.
Around the halfway point, runners typically experience a slump in their training for a variety of reasons. It’s typically a mix of:
- Fatigue from accumulated miles
- Repetitive training routines
- Competing life priorities
- Constantly trying to balance life and training and fit everything in
- Self-doubt starts to creep in
- Physical and mental exhaustion
Work is demanding – if only you didn’t have to commute, you could get that long run done. Guilt creeps in when you can’t prioritise family and friends. Finding time in your schedule to run is increasingly hard. This is the point at which the easiest solution is to throw in the towel – let work take priority, convince yourself that one night out won’t matter and forget about scheduling your time and start winging it.
7 mental tools that will motivate you
1. Reframe your inner dialogue
You’re about to go for a run, but you’re tired and it’s raining. The voice in your head says you’re mad and you should do it another day.
You’re on your run and it’s hard, you come to another hill. The voice in your head says you can’t do it; you can’t get up the hill. Before you know it, the voice has got louder and now it’s telling you that you’ll never run a marathon.
You come back from your run, and you are so tired. The voice in your head says its too much, what are you doing to yourself. It’s time to stop.
Does any of this sound familiar? Do you have a voice in your head, positivity eludes it, and it gets louder and louder?
How do you reframe?
Your mind will believe what you consistently tell it. There is some sense in mind over matter, but it’s a little more intentional than that. You need to break down the chatter, silence the voice with logic.
You’re tired? You are in the middle of a marathon training programme, and you have life you have to manage too. Of course you are tired. So what? If you weren’t tired, then you likely wouldn’t be training enough. Marathon training is hard and the slump is real.
Tell yourself: ‘It’s OK to be tired, I’ll go to bed half an hour earlier tonight’. Or, ‘It’s raining? I’ll put on my waterproof and that hot shower at the end will feel so much better’.
You can’t get up the hill? Why not? You’ve run up hills before. Every hill makes you stronger. Your body is learning how to run uphill and the only way to learn is to do? Can you ease off your pace and get progressively faster? Break the hill into time or distance segments and run each one a little differently – think ‘hill fartlek’.
Actions:
- Identify each tough moment in advance and prepare a positive response to the negative voice
- Create mantras for difficult moments – something with 2-4 syllables/words works well as you can say each syllable or word as each foot strikes the ground
- Use visualisation techniques before runs. Visualise your route or what you’ll do/feel when you are finished
- Keep a progress journal to track mental and physical growth – include notes on how you could change things or what you want to repeat next time
When I ran my first marathon, I created mantras to get me through my training slump. Then, on marathon day, I continually told myself that I wasn’t coming back, I wasn’t doing this again and I was not walking. I visualised people asking me how I’d got on and I didn’t want to say ‘I ran most of it’, I wanted to say ‘I ran’. OK, you would have walked past me I was so slow at times, but I maintained my running motion and kept going. I was determined and this inner chatter made the difference between stopping and pushing on.
2. Break down the big goal
26.2 miles feels overwhelming and you keep comparing that distance to what you are capable of now and you are convincing yourself that it’s too far. Of course you are. When you ran your first 5K, 10K sounded crazy. You ran 10K and didn’t believe you’d ever run a half marathon. And yet, here you are. Most (all?) of your training runs are a minimum of 5K – you trot them out like they were a daily walk. 10K feels like a short long run, in fact, you’d give anything to run 10K instead of 10 miles right now. Running is progressive, every run trains you for the next one. Take it easy, build in increments and you’ll wonder what you were worrying about.
Large goals become manageable when you break them into smaller, achievable milestones. This can apply to a single run or your whole training plan. For today’s run, could you focus on your warmup, then turn your attention to the core section, then focus on your cooldown. Don’t think of the total distance or time, just think about getting to the end of the section you are running now.
When I was training for my first marathon, I couldn’t even run 3 miles. The thought of 26.2 miles was terrifying and the journey felt insurmountable. So, I forgot about the full marathon plan and focused only on being able to run 3 miles. I created a mini plan focused on reaching that milestone and executed it. A couple of weeks later, I could run 3 miles without stopping, which gave me the motivation to focus back on my larger training plan. That small victory made the next goal feel possible.
There is no comparison
Don’t look beyond this week. Don’t think about 26.2 miles. Just focus on the run-in front of you. Don’t compare with runs that have gone before or worry about runs that are still to come.
Your body and your training are complicated. There is no real point of comparison. Consider:
Today is windier than yesterday – this impacts your run.
You got less sleep last night – this impacts your run.
You ate dinner late last night – this impacts your run.
Yesterday was a long day at work – this impacts your run.
You didn’t have time for breakfast – this impacts your run.
Every. Run. Is. Different.
Actions:
- Set weekly micro-goals
- Celebrate small victories – putting one step in front of the other for 10 steps is a small victory. Punch the air and do the next 10. Repeat.
- Use a tracking system that visually shows progress
3. Embrace the discomfort
Training is pushing you outside your comfort zone. Science says that growth happens at the edge of discomfort. At the risk of overstating the point, think back to when you didn’t feel comfortable running 5K. What would’ve happened if you gave up? Would you now be running 4, 5, 6 times that distance? Struggling, whether physical or mental or both, is building muscle strength, endurance and mental resilience. The core ingredients that will take you to the marathon finish line.
Discomfort vs pain
There is a fundamental difference between discomfort and pain. Discomfort is usually caused by doing more than you’ve done before or a cumulative effect which results experiencing new, unfamiliar feelings. Pain is generally due to injury. But, how do you know the difference? Injury can be the result of overtraining, but it would still lead to an acute pain or something that means you can’t run in your normal way – your gait is altered to compensate for the pain.
Actions:
- Practice mindfulness during challenging runs
- Develop a ‘discomfort tolerance’ mindset. Mantra: this feels good.
- Reflect on how overcoming training challenges translates to life skills
4. Create accountability
Motivation has long been assumed to be the difference between success and failure but, increasingly, it is being recognised as unreliable and only one part of the success mix. Motivation fluctuates and is often influenced by factors beyond our control. If you would like to know more, I recommend reading Tiny Habits by BJ Fogg PhD. For the purposes of this conversation, let’s assume that we agree that motivation cannot be relied on.
What’s the alternative? For some people it’s setting a goal, coming up with a plan and getting on with it. Others prefer to research and understand what they’re doing and why – they need a purpose or reason to help them move forward. However, most of us respond best to external accountability. It has been shown to bridge the gap between motivation and action. It can take several forms – some people find it enough to announce their intentions on social media, other people like a reward to work for – something like a medal or finisher’s t-shirt. If you’re struggling with marathon training, you’ll likely need more frequent accountability.
Accountability buddies
An accountability buddy is often proposed as the ideal solution and, it can be. If you find the right partner. Your flaky friend (for want of a better expression) is not cut out to be an external accountability partner. A non-runner is unlikely to be able to give you the support you need, unless you clearly communicate with them, and they are good at keeping you on track. The stress test – when you don’t feel like going for a run, who is the person most likely to be able to reason with you and get you out the door?
Actions:
- Join a running group
- Find a training buddy (bearing in mind the caveats above)
- Share your goals publicly
- Consider working with a running coach
5. Prioritise recovery and self-care
Don’t underestimate the impact of physical fatigue on mental resilience (or mental fatigue on physical performance). The two are inextricably linked. This means that, as well as taking a rest day from running, stretching, getting enough sleep, possibly getting a massage, you equally need mental rest. Take time out from thinking about your marathon, time out from scheduling, plotting routes, analysing data – whatever it is that consumes your mental energy when you aren’t running.
What counts as recovery?
Recovery is where adaptation and growth happen. This is true for mental recovery too. Physical recovery is a little easier to define – don’t run. Ideally don’t exercise although there are benefits to Pilates and Yoga. Strength or cross training aren’t recovery days in the truest sense, they should be scheduled with your runs in mind. While I personally benefit from active recovery, new marathoners should prioritise complete rest.
Mental recovery is a little more challenging. It may include:
- Quality time with friends (consider daytime meetups or early evenings rather than late nights)
- Reading a book before bed
- Taking a relaxing bath
- Watching an hour of a TV programme you enjoy (not a boxset marathon)
- A calming hobby unrelated to running
- Practicing meditation or mindfulness (I’m currently trying regular meditation as I struggle to sit and do nothing
The key is finding activities that help your mind switch off or engage it in enjoyable, stress-free ways.
Actions:
- Implement consistent sleep routines
- Use active recovery techniques like stretching, relaxing baths and early nights
- Eat well – the right quantity and good quality – and prioritise nutrition that supports your training
- Schedule regular self-massage with a foam roller or consider professional physiotherapy or sports massage if budget allows
6. Adjust, don’t abandon
At the point in your marathon training where you hit your slump, motivation feels like it’s abandoned you, and the temptation to quit entirely can be overwhelming. The key is finding the middle ground between rigidly sticking to your plan and giving up completely.
Mental flexibility is as important as physical adaptability. Your brain might try to convince you that missing one long run means your marathon dreams are over – this classic all-or-nothing thinking sabotages many first-time marathoners.
Instead of seeing your plan as perfect or failed, view it as a framework that can absorb changes while still moving you forward. This mental shift transforms setbacks from disasters into data points.
See the slump for what it is – an expected, normal blip in your training plan – this is a marathon, not a sprint.
Signs you need adjustment, not abandonment:
- Consistent fatigue that doesn’t improve with rest
- Declining performance despite consistent effort
- Loss of enjoyment in running
- Minor aches that aren’t improving
When these appear, consider reducing mileage temporarily, adding extra recovery days, or adjusting intensity rather than quitting altogether. What do I mean by intensity? Usually it’s simply reducing your pace, but it can also mean dropping the mileage or number of reps on some of your sessions.
Remember that even elite runners modify their training. The difference between those who make it to the start line and those who don’t often comes down to their willingness to adapt rather than their ability to execute a perfect plan.
I often adjust my goals during a race. Recently I ran a half marathon, and my long runs suggested a 2:20-2:30 finish. The course looped back on itself with the 5- and 10-mile markers almost opposite each other. I was feeling good, and my pace was for a sub-2:10 finish. At 4 miles, I decided I would assess things when I came back to the 10-mile marker. From there it was 5K to the finish and I run 5K every day, so it was a known quantity. This was a smart strategy because the middle of the course was brutal, and I had no idea.
Actions:
- Replace ‘I’ve failed’ thoughts with ‘I’m adjusting’ perspective
- Pivot from ‘it’s all over’ to ‘let’s regroup’
- Focus on consistency over perfection
- Create a decision tree for common challenges (if/then scenarios)
- Consult experienced runners when unsure about modifications
- Celebrate the resilience shown in adapting, not just in following the plan perfectly
7. Connect to your deeper WHY
Although motivation is unreliable, not all motivation is created equal. Deep, personal motivation is usually manifested as your WHY, while surface-level motivation often takes the form of bravado or results in pep talks with yourself.
Surface-level motivation fades. Deep, personal motivation is sustainable. This deeper motivation is what you will turn to when you hit a training slump at marathon distance or any other distance.
What’s your current motivation?
Surface-level motivation fades quickly. It’s often externally focused – running because everyone else is doing it, chasing a specific time to impress others, or signing up because you felt pressured by friends. You might recognise surface-level motivation when your reasons for continuing feel hollow during tough moments or when you struggle to articulate exactly why this marathon matters to you beyond the finish line photo. This type of motivation struggles to survive the marathon training slump.
Deep, personal motivation is sustainable. It connects to your values, identity, or meaningful life events. It answers questions like ‘How does this challenge reflect who I truly am?’ or ‘What larger purpose does this serve?’ When your motivation runs deep, you can articulate exactly why this matters even on your worst training days.
Imagine this:
I ran my first marathon to raise money in memory of a friend. My goal was to ‘get round without walking’. That’s exactly what I did.
My second marathon was to have the kudos of running London and some ill-thought-out time target. That’s exactly what I didn’t do.
I was motivated to run both marathons, but the first one had a strong, emotional WHY.
Actions:
- Write down your core reasons for running
- Create a vision board or some other powerful visual that inspires you, e.g. if you are running for charity display your running shirt where you can see it before every run
- Regularly reconnect with your initial inspiration
You’ve got this
The marathon training slump is not a stop sign – it’s a checkpoint. Every runner faces this moment. The difference between those who succeed and those who don’t isn’t talent, it’s mental strategy.
Remember, you’re not just training for a marathon. You’re developing life-changing mental resilience.
Ready to transform your marathon training? Let’s chat about personalised coaching strategies that will take you from doubt to determined. Book a free call today to find out how I can help you change your running mindset and see where it can take you.
