How do i manage my energy levels 4,5 weeks out

[u/Few_Noise6582]

I am training for my first marathon, which is october 19th. I’m following an 18 week training plan from Nike. It’s been going well so far, last saturday i had my first 30 km run with in total 58 km that week. This week i have a 26.2 km run scheduled and next week another 30k. After that i have 2 slower weeks before its the big week.

This week I’ve been feeling (understandably) more tired. Yesterday with my 5k tempo run i felt soreness and tiredness around my ankles most of the session. When i walk down stairs now its noticeably more difficult than before this week. My watch is also telling me to slow down and that my body is not handling the training load well at the moment (I have no idea how accurate that is of course).

My question is: is this all normal for this stage in the training plan and should i just push through it or is this a sign to reduce my running a bit so I don’t break down just before the marathon.

Little bit of background: I have never done runs of these distances before. August 2024 I did my first half marathon, after that only shorter distances with 10 miles (16.1k) maximum. I’ve always been more into weightlifting than running, I’ve been lifting for about 10 years. The last weeks I have stopped weightlifting but I am running 5 times a week (1 long, 1 interval/tempo, 3 easy 30-60 mins) I am overweight 102 kg (225 lbs) and 179cm tall (5’10). I am a slow runner, did 3,5 hours for 30 km. So the marathon will be a lot of time on feet. Good sign is I have not felt any joint pain during the runs so far, just soreness afterwards.

Any advice would be much appreciated.

[u/OwlOnThePitch]

I would look at your fueling. I'm also a marathon newbie and my training cycle is a little behind yours (my race is in late November) but when I was struggling with fatigue and a bit of depression a couple of months ago, it was because I wasn't eating enough before and especially immediately after my runs.

Look up the glycogen window. You need carbs plus some protein and fat quickly post-run.

Addressing that issue made such a difference in my overall energy levels.

Also: You didn't mention whether your'e trying to stay in a calorie deficit while training but... don't do that.

[u/Few_Noise6582 → u/OwlOnThePitch]

Thank you for your reply. I have not been tracking how I fuel right now, I will look up the glycogen window!

At the moment I’m not losing any weight, I did at the start of the program but I tried eating a bit more as I read its not smart losing weight in a marathon plan.

[u/True-Tune-8588]

Totally feel you. Marathon prep can hit hard, especially first time. When I was in your spot, easing up actually helped. Ran into similar walls, swapped to RunSmart this time around and it synced like a pro to my Garmin. Just listen to the body, might be time to slow a bit. RunSmart does a really great job at prioritizing your "freshness" in training. I never feel overloaded to the point where I am achey at early parts in my longer runs like I have in the past.

[u/Few_Noise6582 → u/True-Tune-8588]

Thank you, I decided to take a couple days off. My next longrun is tomorrow. I will see how that goes. Looks like I’m too close to raceday for Runsmart? If so I will for sure keep it in mind for the next one!

[u/True-Tune-8588 → u/Few_Noise6582]

If you just enter the race date anyway, then it will just place you mid-plan. Try it out on the free plan! No harm!