Twin Cities Marathon Training Timeline & Course Breakdown
The Twin Cities Marathon is one of the most well known races in the Midwest and it attracts thousands of runners each fall. Whether you are aiming to finish your marathon or set a new personal best, having a structured training plan is key for success.
When to Start Training?
Recommended training schedules should begin 16-20 weeks before race day. Before beginning any plan, you should have a consistent running routine. For the first few weeks, you should focus on building mileage gradually which will reduce your chance for minor injuries.
Looking for Guidance on a Weekly Schedule?
Your weekly schedule should be personalized for you. Baseline criteria to be met include easy runs, one quality workout (tempo run, intervals, etc), one long run, and one recovery day. Adding strength training 2-3x a week is crucial in preventing injuries.
Understanding the Course
Note that the Twin Cities Marathon is considered one of the most beautiful marathon courses in the country. Notable course highlights include lakes, tree filled parks, and neighborhoods throughout Minneapolis and Saint Paul. This course is fast and includes rolling hills which teach runners to conserve energy for later in the race. Getting familiar with the course profile before race day can help eliminate surprises and build confidences.
Course Breakdown
Downtown to The Lakes (Begin Mile 5): The race begins in the heart of downtown Minneapolis and aims toward the beautiful Walker Art Center and Sculpture Garden. The early miles are flat, fast, and tons of crowd support. It’s tempting to go out fast, but conserving energy in this early phase is crucial for overall success.!
The Lakes (Mile 5-13): The “Chain of Lakes” is one of the most well known stretches of the Twin Cities Marathon. Runners pass by Lake of the Isles, Bde Maka Ska and Lake Harriet. Lined with trees and great views of downtown, this section will roll by quickly with flat stretches and rolling hills.
Minnehaha Creek and Lake Nokomis (Mile 13-16): At this point, you are halfway done with the race! At the halfway marathon mark, you’ll cruise up a gentle uphill along beautiful Minnehaha Parkway. Lined with trees and views of the creek, runners enjoy crowd support from neighbors. After leaving the parkway, runners run past Lake Nokomis and towards Minnehaha Falls.
Minnehaha Park to The River (Mile 16-18): After crossing the bridge over State Highway 55, runners enter Minnehaha Park and connect to West River Parkway. West River Parkway runs on a slight uphill grade to the crossing point at the Franklin Ave. bridge. This section tests runners’ ability to have conserved enough energy.
Crossing the River into St. Paul (Mile 13-20): After crossing the Mississippi River at Franklin Ave, runners cross into St. Paul, MN. This section is flat with some downhill that enables people to surge if they are feeling good.
Summit Ave (Mile 20-23):This is the section that locals prepare for at the Twin Cities Marathon. The Summit Ave. Hill is a gradual sustained climb past rows of big houses, a university, and the Governor’s Mansion. In total, the course gains approximately 160 ft between mile 20 and 23 on Summit Ave., making it a defining point in the race. Aim for a sustainable pace that keeps your legs as fresh as possible, as the final section offers a chance to regain some of that lost speed if your legs can still turnover.
Downhill Past the Cathedral and to the State Capitol (Mile 23-26.2): Summit begins to level out around mile 23 and begins a flat stretch before the final mile. The final mile features a gentle downhill grade to the finish at the MN State Capitol Building. Here you will have tremendous crowd support and a straightaway final mile. If you’ve paced yourself smart, you will reap big rewards in the final two miles.
Fueling/Hydration
Race-day nutrition begins long before race morning. Long runs provide the perfect training ground for utilization of gels, and sports drinks that will be used during the marathon. Additionally, hydration is key to ensure that you optimize peak performance. Practice your nutrition consistently to ensure that on race day you can avoid digestive issues and energy crashes. Most runners need 60-90g carbohydrates per hour to perform at their best.
Why You Should Fuel/Hydrate?
Race-day nutrition begins long before race morning. Long runs provide the perfect training ground for utilization of gels, and sports drinks that will be used during the marathon. Additionally, hydration is key to ensure that you optimize peak performance. Practice your nutrition consistently to ensure that on race day you can avoid digestive issues and energy crashes. Most runners need 60-90g carbohydrates per hour to perform at their best.
Common Marathon Training Mistakes
If you get anything out of this post, ensure that when training you don’t ramp up mileage too quickly. This could lead you to missing out on race day due to injury. Additionally, training for a marathon comes from months of consistent effort, proper nutrition, recovery, and strength training. All are vital in the outcome, so try not to stay down on workouts that aren’t “perfect”.
Preparing for the Twin Cities Marathon is a collective effort amongst many outlets. A structured training program combined with proper nutrition and recovery help maximize your chances for peak performance on race day. With consistent preparation, you’ll be able to enjoy every mile from Minneapolis all the way to the finish line in St. Paul.
Need Help from a Coach?
Performance Running Gym’s Coaching Team has helped hundreds of runners successfully prepare for the Twin Cities Marathon, and helped many of those athletes reach their personal best times at the event. If you need help with your running or need help with strength training to support your goals, book a free Run Stronger Consultation today with a member of our team!
Book a free Run Stronger Consultation @ https://performancerungym.com/run-coaching/
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