Stuck in Weeks 4–6? Here’s How to Push Through

If you’re training for a fall marathon, whether it’s Berlin, Chicago, NYC, Sydney, or another World Marathon Major, you might be hitting that part of your training plan:

📉 The excitement wears off.
😵‍💫 Your body’s tired.
🧠 And your brain starts asking, “Why did I sign up for this again?”

Trust me, it’s normal. It’s also one of the most important phases of the whole journey.

Why This Part of Marathon Training Feels So Rough

Let’s break it down real quick:

🌀 1. The Newness Has Worn Off

When you first started your training plan, it was all new and exciting. Maybe you downloaded a fresh app, made a new playlist, posted your “day 1” selfie… and now? You’re just in it. Day after day. Run after run. It’s repetitive, and that can get old real fast.

🥴 2. The Fatigue Is Setting In

You’ve built up a few solid weeks of mileage, which is awesome, but it also means your legs are feeling it. Your energy’s lower. Your pace might be all over the place. Totally normal, but yeah… not the most fun zone to be in.

🧠 3. You’re Not Seeing the Big Gains Yet

You’re putting in the work, but you don’t feel like you’re getting faster or stronger (even though you are). The marathon still feels forever away, and it’s easy to wonder if any of this is even working.

How to Survive the Week 5 Slump (Without Quitting Your Training Plan)

Here’s what helps me (and so many other runners) push through this funky middle part of training:

🔥 Reconnect With Your “Why”

This sounds cheesy but it works: remind yourself why you signed up in the first place.
Was it to hit a personal best in Berlin?
To finally cross Sydney or Chicago off your bucket list?
To prove to yourself that you can run 26.2 after everything you’ve been through?

Write it down. Put it on a sticky note. Make it your phone wallpaper. That “why” is your fuel right now.

🎧 Shake Things Up

Motivation dips when things get boring. Try:

• A new running route
• A podcast episode that fires you up 
• Running with a friend or joining a group for a few miles
• Running at sunrise or sunset for that ✨ mood boost ✨

🧢 Wear Something That Makes You Feel Strong

I’m not even kidding. Sometimes you just need a “main character” moment.
That’s literally why I designed the Refuse to Give up hat.. I needed a reminder on my hardest runs, and now I wear it anytime I feel like quitting.

🧡 [Get yours here]

🧃 Support Your Body = Support Your Mind

If you’re feeling totally wiped, you might be underfueling or skipping recovery. I’ve been there.

Lately, I’ve been obsessed with my Prozis stack: protein, magnesium, collagen, BCAAs. It’s helped me recover faster and feel less like a noodle during long runs.

🛒 [Here’s what I’m using]

🛑 Check In With Yourself

This is also a good moment to reassess:

• Are you sleeping enough?
• Eating enough?
• Taking your easy runs easy?
• Following a plan that fits your life?

Remember, training is personal. Just because your friend is running 60 miles a week doesn’t mean you need to.

Final Thoughts

If you’re feeling low on motivation during weeks 4–6 of your marathon training, that doesn’t mean you’re failing. It means you’re right on track.

This is the part where most people give up, or coast. But you? You’re showing up.

Whether you’re chasing your first finish line in NYC, gunning for a PR in Berlin, or just trying to survive the summer long runs, keep going.
You’re not alone in this slump… and you’re definitely not stuck here forever.

You’ve got this!

— Carleth 🧡
@carlethkeys