Should I do tune‑up races during my sub‑3 block?

Think of your marathon build‑up like preparing for a concert. You wouldn’t rehearse the full set in private and show up on opening night cold. You’d play warm‑up gigs, tune your gear, and work through the nerves in front of an audience. That’s exactly what tune‑up races are for.

Half marathons, 10Ks, parkruns and 5K time trials all serve as rehearsal stages. They’re not mere check‑ins; they’re meaningful checkpoints where you practise pacing, test kit and fuelling, and sharpen your race craft under low‑stakes conditions.

Many of my personal bests at shorter distances have come during marathon training blocks. When you’re fit and focused, these races become perfect sandboxes. You can try out shoes and gels and zero in on pacing rhythms. Personally, I favour a 5K time trial every three to four weeks—it’s quick to recover from and gives a clear sense of progression, assuming conditions are similar.

Racing does something that training alone doesn’t. It changes how your body and mind behave. Academics Smits, Pepping and Hettinga found that racing-like arousal and decision-making alter pacing strategy and can enhance running economy and fatigue resistance compared with solo efforts  In short, your muscles fire differently, your perceived effort shifts, and your brain becomes sharper when you're racing.

There’s a psychological advantage too. Racing regularly gets you used to handling pre‑race nerves, responding to surges, managing pack dynamics, and pushing through discomfort—all skills that matter on marathon day.

Slot tune‑ups in strategically:

• A‑races – your key performance trial, such as a half marathon five to six weeks out, with taper and full effort.
• B‑races – solid efforts in a 10K or parkrun three to four weeks before, with moderate recovery.
• C‑races – casual races or hard training runs with a race number, used to test kit or tactics without pressure.

Stick to this structure and you’ll keep training sharp without burning out. I learned that lesson the hard way at the scenic San Diego Beach and Bay Half Marathon – I raced it hard a week before London 2024, and while it didn’t ruin things, it certainly didn’t help. A jog around the course enjoying the coastal scenery would have been better.

So race – but race smart. Each tune‑up should fine‑tune your tools, steady your nerves, and support your marathon goal. Remember, the A‑headliner is the marathon and that sub‑3 finish you’re building toward.