istock/Sebastian Kaczorowski

Once you’ve completed your first marathon, you might find yourself wondering just how much faster you could run the next one. If you’ve already got a marathon or two under your belt and you’re ready to start chasing a quicker finish time, it’s time to think about what you could do differently to improve your performance.

Running a marathon PB takes more than simply increasing your mileage or pushing harder in training. In fact, sometimes that can be counterproductive. From training and pacing to fuelling, recovery and course choice, there are plenty of ways to fine-tune your preparation and improve your chances of running faster over 26.2 miles. Here’s how to take your marathon training to the next level and give yourself the best chance of a new PB.

First step – self-reflection

Before you start training for your next marathon, it’s important to spend some time reflecting honestly on how the last one went.

• Look back over your old training log or Strava stats and look at the running you did in preparation.
• Is there anything that you could have done differently?
• Write down three things that you feel you did well and three things that you’d like to improve upon next time.

Next think about race day.

• Was there anything that didn’t go well during your last marathon that you could have anticipated or reacted to better?
• Again write down three things you could improve upon next time and three things that you’re proud of.
• Make yourself a note to look back at this list again as you get ready for your next marathon.

Training for a marathon PB

The temptation when you plan your training for a PB attempt is to completely overhaul your training adding in lots more runs, longer runs and faster paces. But upping your training suddenly like this can lead to burnout and running injuries which aren’t going to help you towards your goal.

Instead, look for small adjustments that you can make to your training – maybe adding in one extra run if you can fit it in or adding some interval training or tempo runs if you don’t currently do any. But don’t all all of these at once.

Marathon training takes 16 to 20 weeks and just one small change, when done consistently over those weeks really adds up.

Training plans for a marathon PB

Find a marathon training plan that works for you and that you can complete consistently each week. If you only have time for three runs per week, that’s ok and it is better to follow a three-runs-per-week marathon plan consistently than to be a bit hit and miss with a plan that features more runs.

If you have more than four months before your goal marathon, you can use a base training plan in the meantime. As well as running, you need to be doing strength training too.

Image: adidas Manchester Marathon

Course selection for a marathon PB

The race you choose for your next marathon will play a big part in how fast or slow you go. Obviously courses featuring a lot of gradient can be stunning to run, but they’re going to be harder to run a quicker time on than somewhere that is pancake flat.

But it’s not just about avoiding hills. When you’re choosing your race, think about the support you need and the overall experience you’d like to have.

• Are you going to be motivated by spectators cheering your name for 26.2 miles or would you prefer to get your head down?
• Does the race have enough water stations?
• Does it have pacers?
• How many people finished around your goal time last year?
• What time of year is it – and therefore what sort of weather can you expect?

Check out our pick of 5 of the flattest marathons in the UK.

Practicing your race pace

To nail your pacing on race day, you need to practice it in training. This has several benefits. Firstly, you will get better at judging your goal pace so you’ll be less reliant on your GPS watch on race day – an important factor as technology is never 100% reliable. Practicing your goal marathon pace also helps your body get more efficient at running at that pace.

You can do a dedicated marathon pace tempo run during your training. For example:

• 1 mile easy
• 4 to 6 miles at marathon pace
• 1 mile easy.

Another way to practice is to add some marathon pace miles to your long run – try running the last mile or two of your long run at marathon pace for a big confidence boost.

Read about how to calculate your marathon pace.

Image: istock/FangXiaNuo

Marathon shoe choice

Over the past few years, we’ve seen real advances in running shoe design and elite runners setting faster and faster times wearing bigger and lighter running shoes. Carbon-plated running shoes are now common among amateur runners too at marathon start lines with many feeling they give them an advantage on race day.

Wearing a carbon-plated super shoe for your marathon PB attempt might be something you’re considering if you can afford it. If so, it’s important to try the shoe out in training as these shoes can take some getting used to.

However, a marathon is long way and the most important factor in shoe choice is how comfortable you feel – if in doubt, choose a shoe you feel confident you can wear for 26.2 miles without complaint.

Marathon nutrition

Arguably more important than what you wear on your feet is what you eat to fuel your marathon both before and during your race, as well as your nutrition throughout your training. Carb loading in the days before your event will ensure your body is well stocked up with the energy it needs to run well, but it won’t be enough to fuel you to a new PB on its own. You’ll need to take on some carbohydrate during the race too.

Taking on energy during your race in the form of energy gels or chews will top up your fuel supply to ensure you can maintain your goal pace. Newer formulations of energy gels allow runners to take on more carbohydrate without being too hash on the stomach, so if you used gels in the past and didn’t get on with them, it might be worth trying again.

Haven’t picked your race yet? Here’s 7 spring marathons that aren’t London.