Marathon on the Horizon? CurraNZ Ambassador Andy Heyden Shares His Top Training Tips
If you’ve signed up for a marathon this year - whether it’s the Sydney Marathon or another major event - it’s time to dial in your training.
CurraNZ ambassador Andrew Heyden (left), known as @marathon.andy on Instagram, has over 80 marathons under his belt and is gearing up for his 10th Sydney Marathon, now part of the prestigious Abbott World Marathon Majors.
He’s sharing some of his go-to training tips to help you stay consistent, build fitness, and make sure you’re ready for race day.
If you’re one of the 35,000 registered runners taking part in the Sydney Marathon this year - or registered for any marathon this spring - read on for some essential advice as you head into the final 8-10 weeks of marathon prep.
1) Get Consistent
Whatever your goals or ability, now’s the time to lock in a regular training schedule. With just 8-10 weeks of full training to get through, now’s the time to get stuck in.
2) Build Up the Long Runs
The weekly long run is the cornerstone of marathon training. It develops fitness, strength, confidence, and helps fine-tune your race-day nutrition.
Build these runs gradually, increasing distance weekly or biweekly. Aim to reach 30–35km about four weeks out. Early on, focus more on time-on-feet than pace or distance.
3) Train with Others
Long runs are easier - and more fun - with company. If you’re not already part of a club or training group, join one of the many organised sessions. My club, Sydney Striders, is hosting several long runs with paced groups in the lead-up to race day - come along! – or find a local club you can join.
4) Prioritise Sleep and Nutrition
Marathon training is taxing. Prioritise quality sleep and smart nutrition to aid recovery and maximise adaptation. Refuel within 30 minutes of finishing a run, and keep pre-long-run meals simple: carb-rich, and easy to digest (avoiding creamy or spicy dishes).
I also swear by CurraNZ to aid muscle recovery, support immunity, and help me ‘run like a beast’ on race day - it's a staple in my daily routine.
5) Include Hills
Like many, the Sydney course has a few inclines, so be sure to incorporate hills into your long runs and weekly training. Hill repeats are great for building leg strength and cardiovascular endurance.
6) Know Your 'Why'
Motivation can dip during cold or wet weeks. Stay connected to your goals. Be clear on the purpose of each session, whether it’s endurance, recovery, or an interval session to increase aerobic capacity or build strength. Knowing the ‘why’ makes the ‘how’ easier.
7) Get the Right Gear
Comfort matters. Invest in moisture-wicking clothing to stay dry and avoid chafing, and make sure your running shoes are well-suited to your needs. A quality pair of shoes are an investment and can prevent injury - and cost less than a few trips to the physio!
8) Set Mini Goals
If race day feels far off, break the journey into smaller interim goals. Reward yourself for completing ticking off each week’s training or conquering a long run. Perhaps test yourself over a local Parkrun – and beat that time next month. These checkpoints can keep you focused and fuel motivation.