Creating the Perfect Sleep Schedule for Marathon Training Success
Most marathon runners follow structured training plans, meticulously scheduling workouts down to the minute—but often neglect bringing the same discipline to their marathon sleep schedule. Your body thrives on consistency, particularly when it comes to your sleep-wake cycle for running performance. Aim to go to bed and wake up at the same times daily, even on weekends, just as you wouldn't randomly skip scheduled training runs.
Morning Runners and Sleep Timing:
Work backward from your wake-up time, ensuring you'll get 7-9 hours of quality runner's sleep. If you rise at 5:30 AM for training, you should be asleep (not just in bed) by 10:30 PM at the latest for optimal marathon recovery.
Evening Runners and Sleep Quality:
Complete intense workouts at least 2-3 hours before bedtime. The post-exercise elevation in core temperature and cortisol levels can interfere with sleep onset if training occurs too close to bedtime. Consider using this buffer time for gentle cooldown routines and sleep preparation for runners.
As marathon training volume increases, particularly during peak weeks (typically 3-5 weeks before race day), your sleep requirements for running recovery will likewise increase. Many elite runners report needing an extra 30-60 minutes of sleep during high-mileage weeks. Track your sleep quality alongside your training log to identify your personal patterns.
"I am often running 120+ miles a week, and in order to maintain that recovery and sleep are my highest priority," shares professional runner Dakotah Popehn. "My Lagoon pillow helps me fall asleep faster and get into a deep sleep for longer. Because my sleep has improved, I can run more miles!"
Pro Tip for Runner Sleep:
If your schedule makes consistent sleep timing difficult, focus on making your morning wake-up time as consistent as possible. This helps anchor your circadian rhythm for better running performance, even if bedtimes must occasionally vary.
For more information on optimizing your marathon training sleep, subscribe to Lagoon's Sleep & Fitness news, and grab your perfect pillow for deep, restorative runner's sleep. Use code MARATHON for 15% off your first purchase.
