London Marathon. A journey to 2:44 at 44
- Andrew McCrea
- May 28
- 6 min read
Updated: May 29
Just over 1 month ago, I crossed the finish line of the London Marathon in 2:44:02 — a personal best by over five minutes, my 6th sub-3 marathon, and 2nd under 2:50. It was the culmination of months of hard work, consistency, adaptation, and belief. It was a goal I had made literally 24 hours after running 2:49 a year ago, and one that finally came together through smart training, the backing of PUMA’s Project3, and an incredible support system at home.
This is a bit of a recap of how the race unfolded, how I built up to it, and the reflections that will stay with me as an athlete, seeking to improve as a coach, and being a more invested part of the wider running community.
The Training Block: Proven Framework, Personalised for Me
The 17-week build began in early December 2024 and was grounded in what I know works — for myself and for the athletes I coach. Personalized, flexible, but based on proven principles merged with individual progression. I based my training loosely on the tried-and-tested framework behind the Pfitzinger and Douglas 18/85 marathon plan: high mileage, one to two quality sessions per week, midweek longer runs, and a progression-focused long run structure, interspersed with steady long runs.
But this wasn’t a copy-paste plan. I adjusted for:
My own experience and race history
Time constraints around work, coaching, and family
Early signs of fatigue or injury risk
My previous training and recovery response to a similar plan in 2024 with a little less mileage.
The result was a training block that averaged 79 miles per week, peaking at 88, with smart periodization and flexibility when needed. Sessions ranged from threshold work (e.g., 6-mile tempo runs, mile repeats, 3 x 5k efforts) to marathon-pace long runs, and midweek 13-15 milers to build resilience. There was some sharper interval work but mainly later in the plan and not too intense.
PUMA Project3
In late January, I was thrilled to be selected for PUMA’s Project3 — a bold initiative supporting competitive amateur runners from sub-3 standard down to sub-elite, all chasing breakthrough PBs. It was so amazing to be chosen and benefit from the support.
Project 3 brought:
Generous training kit, footwear options and on-the-run nutrition to power the block
Access to expert webinars on training, mindset, and fuelling
Entry to PUMA events across the UK, connecting with other passionate, committed runners
Early access to the PUMA Fast-R 3 Race Shoe, which I trained in and ultimately raced in — lightweight, responsive, and confidence-inspiring on the day.
It made the process feel bigger than me, and brought professional-level support that certainly didn't do any harm.
Confidence Boosts and a Setback
As training ramped up in late February and March, I raced the Derry 10 Mile Road Race, clocking a low 58-minute finish. That race was a genuine confidence builder — a checkpoint that suggested sub-2:45 wasn’t just possible; it was likely.
Unfortunately, a few weeks later, I had to pull out of the Portadown Half Marathon — a planned dress rehearsal — due to a flare-up of peroneal tendonitis (after overdoing paces on a couple of key sessions with excitement at trying the first pair of Fast R-3's when they arrived). At the time, it was frustrating. No one wants to lose a key milestone late in a block. In that same time just before injury struck, because I was feeling good, I hit a 24-mile long run with lots of marathon pace that averaged out to a pace that would equate to a 2:44 marathon, with another 2.2 miles at that pace. It got me thinking, maybe I have a 2:41/2:42 in me? This was the run that actually triggered the injury. Had I just made that criminal mistake and run my marathon in training?
By listening to my body and skipping that next race, and despite the injury, taking confidence in the great long run, I preserved the integrity of the block and kept the big picture in focus. I managed the injury when it was more acute for around 10 days with reduced intensity, cross-training, and consistent rehab — and eventually made it to the start line in one piece, with much less acute pain with the help of some pain relief and my tried and tested KT tape, which, for me, works so well for tendon niggles and injuries.
Race Day: Smart Execution in warm temperatures
Race day brought sunshine and warm conditions (again in London) — not ideal for a spring marathon, but ever likely when so close to May in the South East. A week ahead, I had 2:42 set as the goal: 6:10 per mile. I had a clear pacing plan, but when I saw the temperatures a few days before the race, I became comfortable with the idea that I needed to be flexible with lowering the goal a little if needed:
6:10–6:11 per mile through halfway in around 1:21:30 was what I wanted which would give me a shot at 2:42
Aim for a negative split if the legs allowed
Accept a slight positive split if the conditions made it necessary, but don't leave anything out there. (this is what actually happened).
just a reminder of what I'm doing
I ran the first half feeling composed and efficient, despite some frustrations in the first 3-5 miles of managing the congestion. The temperature began to rise noticeably from 10 miles in, and I made the decision to prioritize control over aggression. While I felt at mile 16 I couldn’t negative split, I stayed steady, took on fluids consistently, and avoided any major fade. I had a bad case of ear pressure and hearing loss that hit from 20 miles, which luckily I have had before and is due to intense efforts, but thankfully the energy in the legs was just about there, to keep pace where it needed to be.
Crossing the line in 2:44:02 felt really proud of my race execution — a rare day when the plan, the training, and the mindset all aligned. I had planned for 2:42, but given the conditions I was still very pleased to hit that time on the day. Only really just 63 seconds off that marker.
A Weekend to Remember
Race weekend itself was unforgettable. I had my family there, making it of course a bit of a cool trip to London for us all too and PUMA went above and beyond to celebrate Project3 runners and elevate the experience.
Highlights included:
Extra swag for race weekend and final training weeks
Content creation opportunities, including pro-level media support and race-day filming
A brilliant afterparty and awards celebration with other runners from the Project3 cohort
The chance to connect with athletes from across the country chasing similar dreams
It felt like being part of a pro team. And it reminded me how powerful community is in what can otherwise be a solo sport.
Family and Community
No big marathon goal is a solo achievement — especially not this one. I owe a huge thanks to my family, who made the time and space for me to train, recover, and chase this goal with total commitment.
Early mornings, post-run grumpiness, endless washing piles foam rollers in the living room — they embraced it all as they have done for a few years now.
Lessons Learned and Looking Ahead
What did I learn?
High mileage works for the marathon — but only when adapted to me. I knew I’d build the base in 2024 to allow me to step up.
Perfection isn’t the goal — consistency is, as many runs just didn't feel great and some splits were not what I had in mind in training, but that’s okay, getting it done trumps perfection.
Mindset matters as much as fitness. I was not going to let a weak mind come in to play in the race or in training. Every session got done, unless I was hurt.
A strong support system changes everything. ❤️
This marathon was a personal milestone and a reminder of the process I live and coach by. It's ofcourse great to achieve goals, but enjoyment and reward and pride in the process comes first - it's not just about the result (whatever it is) but the journey behind it, is what matters too.
If you’re ready to chase your own breakthrough, whether it’s your first marathon or your fifteenth, or just that next step to becoming better, I help runners build smarter plans, stay injury-free, and run with purpose, pride and with enjoyment.
Maybe I could help you grow and achieve your next big goal!
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