At a glance

Trip

20 Apr to 27 Apr

Days before race

4

Time shift

5 h east

Start

09:35 local

Note

For 2027 only, a two-day event: runners are assigned to Saturday 24 or Sunday 25 April. Set your race date when you plan.

• Arriving by Tue 20 Apr would give your body clock time to fully adjust.
• Start shifting your sleep 3 days before you fly.
• Collect your bib at the Running Show in the days before.
• Race morning starts at 06:35 local.

Race week, hour by hour

Sleep, light, meals, training and travel in one schedule, in London time. Move things to suit you; keep the order.

1. Tue 20 Apr

   • —Training: 6 km easy before the flight
   • —Travel day: eat and sleep on London time once you board
   • 19:30Flight departs JFK for LHR

2. Wed 21 Apr

   • 07:35Land at LHR
   • 08:05Get bright light: from waking to 11:00
   • 08:35Breakfast or brunch on local time
   • 12:30Lunch
   • 15:00Training: 20 to 30 min easy shakeout in the afternoon to loosen up after the flight.
   • 18:30Dinner
   • 21:00Wind down: dim the lights and put screens away
   • 22:30Bed

3. Thu 22 Apr

   • 06:45Wake up
   • 07:00Get bright light: from waking to 11:00
   • 07:30Breakfast
   • 09:00Training: 30 min easy + 4 strides
   • 12:30Lunch
   • 18:30Dinner
   • 21:00Wind down: dim the lights and put screens away
   • 22:30Bed

4. Fri 23 Apr

   • 06:45Wake up
   • 07:00Get bright light: from waking to 11:00
   • 07:30Breakfast
   • 09:00Training: Start carb loading. Easy 20 to 30 min, or rest.
   • 12:30Lunch
   • 18:30Dinner
   • 21:00Wind down: dim the lights and put screens away
   • 22:30Bed

5. Sat 24 Apr

   • 06:45Wake up
   • 07:00Get bright light: from waking to 11:00
   • 07:30Breakfast
   • 09:00Training: 15 min shakeout
   • 12:30Lunch: the main carb meal of the day
   • 18:00Early, familiar dinner
   • 21:00Wind down: dim the lights and put screens away
   • 21:30Bed: lay out your kit first

6. Race day · Sun 25 Apr

   • 06:35Wake up. Drink water straight away.
   • 06:50Breakfast you've tested in training, about 3 hours before the start.
   • 07:35Leave for the start. Trains from London Bridge and Charing Cross to the start areas. Check this year's race-day travel offer.
   • 08:35Arrive at Blackheath and Greenwich. Toilets first, then bag drop.
   • 09:05Into your start pen. Throwaway layer on until the last minutes.
   • 09:35Start (exact time depends on your wave).
   • 13:05Estimated finish, The Mall.
   • 13:50Recovery snack and drink: carbohydrate plus protein
   • 15:00Shower, then a short walk to loosen up
   • 19:00Celebration dinner: this is the night to try the local food
   • 22:00Bed

7. Mon 26 Apr

   • 06:45Wake up
   • 07:30Breakfast
   • 12:30Lunch
   • 18:30Dinner
   • 21:00Wind down: dim the lights and put screens away
   • 22:30Bed

Your trip, day by day

Times are local unless they say home time.

1. 3 days before you flySat 17 Apr
   • Bed 22:00, wake 06:00 (home time).
   • Get bright light soon after waking; dim the lights in the evening.
   • Keep training easy and normal.
2. 2 days before you flySun 18 Apr
   • Bed 21:00, wake 05:00 (home time).
   • Get bright light soon after waking; dim the lights in the evening.
   • Keep training easy and normal.
3. Day before you flyMon 19 Apr
   • Bed 20:00, wake 04:00 (home time).
   • Get bright light soon after waking; dim the lights in the evening.
   • Pack race kit and shoes in your carry-on.
4. Travel dayTue 20 Apr
   • Your training: 6 km easy before the flight
   • Flight JFK 19:30 → LHR 07:35 (next day).
   • Set your watch to London time when you board.
   • Drink water steadily, go easy on alcohol and caffeine.
   • Walk the aisle and do ankle circles every hour or so.
   • Try to sleep on the plane if it is night in London.
5. ArrivalWed 21 Apr
   • Land at LHR at 07:35.
   • Stay up. Get outside in daylight for a few hours.
   • 20 to 30 min easy shakeout in the afternoon to loosen up after the flight.
   • Eat meals at local times and go to bed at a normal local bedtime.
6. 3 days to goThu 22 Apr
   • Your training: 30 min easy + 4 strides
   • Easy 30 min with 4 to 6 strides.
   • Walk or ride your race-morning route to the start.
7. 2 days to goFri 23 Apr
   • Collect your bib at the expo; keep the visit short and sit down when you can.
   • Start carb loading. Easy 20 to 30 min, or rest.
8. Day before the raceSat 24 Apr
   • Your training: 15 min shakeout
   • 15 to 20 min shakeout with a few strides, or rest.
   • Lay out kit, pin your bib, charge your watch and phone.
   • Familiar, carb-rich dinner; bed early.
9. Race daySun 25 Apr
   • Your training: London Marathon
   • Start 09:35 from Blackheath and Greenwich. Follow your race-morning schedule below.
   • Goal 3:30:00: 4:59/km. Go through halfway in 1:45:00 or a touch slower.
   • Finish, refuel within an hour, keep warm.
10. Day after the raceMon 26 Apr
    • Walk or gentle spin to recover; eat and rehydrate.
11. Fly homeTue 27 Apr
    • Flight home LHR 11:00 → JFK 14:05. Be at the airport by 08:00.
    • Keep moving on the plane; your legs will thank you.

Your flights

Loading flight details…

Your training

Your own schedule from your coach or app, in the weeks before and after the race.

This sample shows an example schedule. In your own plan you can upload yours.

Race morning

Worked back from a 09:35 start. Adjust to your wave time once it's confirmed.

1. 06:35Wake up. Drink water straight away.
2. 06:50Breakfast you've tested in training, about 3 hours before the start.
3. 07:35Leave for the start. Trains from London Bridge and Charing Cross to the start areas. Check this year's race-day travel offer.
4. 08:35Arrive at Blackheath and Greenwich. Toilets first, then bag drop.
5. 09:05Into your start pen. Throwaway layer on until the last minutes.
6. 09:35Start (exact time depends on your wave).
7. 13:05Estimated finish, The Mall.

Pacing

Even splits for 3:30: 4:59/km or 8:01/mile. Settle in before you push.

Pacing for race day

Adjust your goal for the conditions, choose how to split it, and print a pace band.

• The heat allowance is a rule of thumb: warm, humid races are slower for almost everyone. Decide on race morning with the latest forecast.
• This course has hills or bridges: run them by effort, not pace, and win the time back on the way down.
• Your first kilometre is usually crowded; don't chase the band until the field spreads out.

Jet lag

Pre-travel times are in your home time zone. When you wake at 06:35 on race morning, your body will think it is about 01:35 at home, so expect it to feel early.

Light and sleep guide

Premium feature. Light is the strongest signal your body clock follows. Heading east, you need to shift earlier: get light in the morning and keep evenings dim.

Daylight outdoors works best; a bright window or light box helps indoors. This is general guidance, not medical advice.

Food and fuel plan

What to eat each day of the trip, on local time, and how to fuel the race. Built for a race of about 3:30 hours.

1. Tue 20 Apr Travel

   Breakfast

   As normal at home.

   Lunch

   Once you board, eat on destination meal times, even if that means skipping or adding a meal.

   Dinner

   Keep it light and familiar; airline meals arrive on the departure clock, so pack your own if timing is off.

   Water every hour you're awake. Go easy on alcohol and on caffeine after midday destination time. Pack snacks you know (oat bars, pretzels, a banana) for delays.

2. Wed 21 Apr Arrival: normal eating on local time

   Breakfast

   Around 07:00–08:00 local. Porridge, toast or cereal with fruit and yoghurt, plus eggs if you like them.

   Lunch

   Around 12:30. A sandwich, wrap or rice bowl with some protein and vegetables.

   Dinner

   Around 18:30–19:30. Rice, pasta or potatoes, a portion of protein and vegetables.

   Meals at local times help your body clock settle. Choose busy, well-cooked places and save adventurous local dishes for after the race.

3. Thu 22 Apr Normal eating on local time

   Breakfast

   Around 07:00–08:00 local. Porridge, toast or cereal with fruit and yoghurt, plus eggs if you like them.

   Lunch

   Around 12:30. A sandwich, wrap or rice bowl with some protein and vegetables.

   Dinner

   Around 18:30–19:30. Rice, pasta or potatoes, a portion of protein and vegetables.

   Meals at local times help your body clock settle. Choose busy, well-cooked places and save adventurous local dishes for after the race.

4. Fri 23 Apr Carb loading: 8–12 g per kg of body weight of carbohydrate today

   Breakfast

   Porridge with honey and banana, or bagels with jam, plus a glass of juice.

   Lunch

   Rice, pasta or potatoes as the biggest part of the plate; keep fat and fibre lower than usual.

   Dinner

   Pasta, rice or potatoes with a light sauce and a small portion of protein.

   Swap rather than add: fill up on white bread, rice, pasta, bagels, pretzels, rice cakes and sports drinks instead of high-fibre and fatty foods. Expect to weigh 1–2 kg more; that's stored fuel and water.

5. Sat 24 Apr Carb loading: 8–12 g per kg of body weight of carbohydrate today

   Breakfast

   Porridge with honey and banana, or bagels with jam, plus a glass of juice.

   Lunch

   Make this the main meal: a big plate of rice or pasta with a simple sauce, plus bread.

   Dinner

   Early (around 18:00), familiar and not too big: pasta or rice, a little protein, light sauce. Nothing new or spicy.

   Swap rather than add: fill up on white bread, rice, pasta, bagels, pretzels, rice cakes and sports drinks instead of high-fibre and fatty foods. Expect to weigh 1–2 kg more; that's stored fuel and water.

6. Sun 25 Apr Race day

   Breakfast

   06:50, about 3 hours before the start: 1–4 g per kg of body weight of carbohydrate you've eaten before long runs (white bagel or toast with jam, porridge, a banana, rice). Low fibre, low fat.

   After the finish

   Within about an hour: carbohydrate plus some protein, such as chocolate milk, a sandwich or a recovery bar.

   Dinner

   A proper meal, any style. This is the night to try the local food.

   During the race: 60–90 g of carbohydrate an hour from gels, chews or sports drink, starting in the first 30–45 minutes.

7. Mon 26 Apr Recovery

   Breakfast

   A normal, generous breakfast.

   Lunch

   Carbohydrate and protein at each meal to help your legs repair.

   Dinner

   Whatever you enjoy. Keep drinking water, especially if you drink alcohol.

   Walk around; gentle movement and regular meals help more than a big feast.

General guidance for healthy adult runners, not medical or dietary advice. Practise race-day food in training, and speak to a doctor or sports dietitian if you have diabetes, allergies or another condition.

Sources: ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada: Nutrition and Athletic Performance (2016) · St Mary's University London: the science of carbohydrate loading (2026) · IOC consensus statement on dietary supplements (2018)

Meal recommendations

Portions worked out for 70 kg; add your weight in the food plan above for your own amounts. Carbohydrate figures are approximate; check labels.

Protein: about 21 g at each meal (0.3 g per kg), for example 3 eggs (about 18 g), 200 g Greek yoghurt (about 20 g), 100 g cooked chicken or fish (about 25–30 g), 500 ml milk (about 17 g).

General guidance for healthy adult runners, based on the ACSM 2016 position statement on nutrition and athletic performance. Not medical advice; see a sports dietitian if you have a condition or allergy.

Weather

For London on race day and in April.

Conditions & course

Race-day details

Worked out for your race, place and dates.

Start

09:35 local · 04:35 at home · feels like about 08:35 to your body clock

Estimated finish

13:05 local, for a 3:30:00 finish

Clock changes

No daylight-saving changes during your trip.

Time to adjust

4 days in London before the race; your body clock will be about 80% adjusted.

Body-clock time is an estimate from your time shift and days to adjust. Daylight times are worked out for London and can differ by a minute or two.

Race-day logistics, step by step

Marked steps use this race's own information; the rest is general advice. Always check the race's official instructions in race week.

1. Day before
   Bib and kitFrom the race

   Collect your bib at the Running Show in the days before. There is no race-morning pickup. Pin your bib on your race top, attach the timing chip if it's separate, and lay everything out.

2. Day before
   Plan the journeyFrom the race

   Trains from London Bridge and Charing Cross to the start areas. Check this year's race-day travel offer. Check race-day closures and the first train or bus times tonight.

3. 06:35
   Two alarms

   Set two alarms in local time. Your phone may not change time zones on its own if it's in flight mode.

4. 06:50
   Breakfast

   The breakfast you tested in training, about 3 hours before the start.

5. 07:35
   LeaveFrom the race

   Leave for Blackheath and Greenwich with your bib, gels, a throwaway layer and some cash or a card.

6. 08:35
   Start area

   Toilet queues are longest in the last 30 minutes, so go as soon as you arrive.

7. 08:35
   Bag dropFrom the race

   Kit bags go on the official baggage lorries at your start area.

8. 09:05
   Start pen

   Find your pen early; it closes before the start. Keep your throwaway layer on until the last minutes.

9. 09:35
   Start

   Start steady. The first kilometre is crowded.

10. 13:05
    FinishFrom the race

    Finish at The Mall. Keep walking through the finish area, collect your medal and bag, and drink.

11. After
    Meet up and get back

    Agree a meeting point with friends away from the finish (a street corner or café), as the finish area is crowded and phones may struggle.

Official race information ↗

Run with locals

Group runs are a good way to loosen up after the flight and learn the city. Here's what to look for in London.

These links open searches on other sites; Borderless Runner doesn't list or check individual clubs. Easy pace is a rule of thumb.

Eat, shop and run in London

Places within a few kilometres of central London, nearest first. Distances are in a straight line. Tap a name to see reviews and directions.

More on Google Maps: pasta restaurants ↗ · pharmacies ↗ · running shops ↗

Places from © OpenStreetMap contributors. Opening hours are as mapped and can be out of date; check before you go. Borderless Runner doesn't review or recommend individual places.

Recovery and relaxation

Ways to stay calm before the race and recover after it.

General guidance, not medical advice.

Useful phrases

Spoken in United Kingdom: English.

English is widely spoken here, so you won't need a phrase list.

Packing list

Made for your race, the weather in London and your trip. Ticks are saved on this device.

Logistics

Airports

LHR Heathrow, about 15 to 50 min to central London by railLGW Gatwick, about 30 to 45 min to central London by rail

Where to stay

Near London Bridge or Charing Cross for the start trains.

Getting to the start

Trains from London Bridge and Charing Cross to the start areas. Check this year's race-day travel offer.

Bib pickup

Collect your bib at the Running Show in the days before. There is no race-morning pickup.

Bag drop

Kit bags go on the official baggage lorries at your start area.

Money

Pound sterling (GBP)

Power

Type G, 230 V

Emergency

999 or 112

Language

English

Entry requirements

What you need to enter United Kingdom depends on your passport. Borderless Runner links to the official sources rather than guessing.

Checklist

Ticks are saved in this browser only.

About this race data

Race facts checked against the sources below in October 2026. Start times and venues can change; always confirm on the official race site.

• London Marathon Events ↗
• World Marathon Majors: London goes two-day in 2027 ↗