The Tokyo Marathon: Training Advice with Padraic
The Tokyo Marathon is one of the world’s most sought-after races, and for Sports Tours rep Padraic, it’s the culmination of years of dedication. After countless marathons and year-round training, he now prepares to take on this prestigious event and claim his coveted Six Star Medal. We caught up with Padraic to hear about his journey to the start line, his training, and his race-day strategy.
What inspired you to sign up for the Tokyo Marathon?
The Tokyo Marathon is one of the toughest World Marathon Majors to get into, with a highly competitive lottery system and a huge number of applicants. So, I stayed patient and secured my spot with Sports Tours International—no lottery, no qualifying time, just a guaranteed entry!
Running and traveling are two of my greatest passions, so combining both is an incredible opportunity. Tokyo has long been on my bucket list, and as one of the Abbott World Marathon Majors, the race was even more compelling. Tokyo will mark my sixth Major, earning me the Six Star Medal, a milestone I’ve been working towards for years.
How did you prepare for the Tokyo Marathon? Any tips?
In late 2024, I ran both the Berlin and Chicago Marathons just weeks apart. After that, I took a short break, lowering my mileage and focusing on recovery. Once Christmas passed, I ramped up my training again, running five days a week with a mix of tempo runs, interval sessions, and long runs of up to 23 miles. This time, I also incorporated strength and core workouts twice a week to prevent injury and improve performance (something I hadn’t prioritised in previous training cycles but have found really beneficial.)
Tokyo isn’t a particularly hilly course, but I still made a point to add plenty of hill work to my long weekend runs. As the saying goes, “Hills pay the bills!” Strengthening my legs on hills should make the marathon feel a little easier on race day.
The cut-off times in Tokyo are strict and enforced, in 2025 the cut-off time is 4:10pm, which is seven hours after the race begins, so you’ll need to make sure that you really push yourself to the finish!
What does your taper look like leading up to the race?
I start my taper three weeks before race day, gradually reducing my mileage by 20–25% each week. This helps my body recover from the months of hard training while keeping my legs fresh. I will also begin carb-loading four days before the race, focusing on high-carb meals to maximise glycogen stores. A gentle massage in the final days can help with circulation, but the most important thing? Sleep! I try to get as much quality rest as possible in the lead-up to race day.
What’s your nutrition and hydration strategy for race day?
Leading up to the race, I focus on whole grains, high-carb foods, fruits, and vegetables. One of the most important meals is dinner two nights before the race, which for me will be a big pasta dish to ensure my glycogen stores are topped up.
On race day, I stick to my tried-and-tested breakfast: porridge with honey, plus a bagel or toast with jam. I’ll also have a banana before the start. During the race, I take five energy gels, one roughly every 30 minutes, to keep my energy levels steady.
What essential gear do you rely on for training and race day?
Training for a spring marathon means running through the winter, which isn’t always ideal. Dark mornings, bad weather, and shorter days can make it tough to stay motivated. Keeping my goal in mind helps but so does having the right gear! A good waterproof running jacket, hat, gloves and a light are essential for staying warm, dry and seen on those winter runs. But remember, it will all be worth it once we cross the finish line!
Read our top tips to train for a Spring Marathon with our Sports Tours International Ambassadors
Now, with race day fast approaching, all that’s left to do is trust the training and enjoy the experience. As a long term rep for Sports Tours, I can’t wait to see some familiar faces as we all take on this exhilarating race together. Tokyo, here we come!
With our exclusive, carefully curated packages, you can secure your spot at any marathon of your choice, no ballot or qualifying time required. Plus, enjoy added perks like centrally located hotels, shakeout runs, pre-race briefings and more. Which Abbott World Marathon Major is on your mind?
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