Florence Marathon Course Guide: Training Plan & Strategy for Rolling Tuscan Hills

The Florence Marathon (Maratona di Firenze) is one of Europe’s most spectacular races, combining athletic challenge with cultural immersion. Held annually in November, it takes runners through the heart of historic Florence and into the rolling hills of Tuscany. If you’re planning to run Florence, this guide will help you prepare for a course that’s as beautiful as it is demanding.

The Florence Marathon Course: Beauty Meets Challenge

The Florence Marathon is widely considered one of the world’s most scenic marathons. The course starts near the Piazzale Michelangelo with a view of the entire city, descends into Florence’s historic center, and then ventures into the Tuscan countryside before returning to finish near the Basilica of Santa Maria Novella.

Course characteristics: Miles 1-5 take you through Florence’s iconic neighborhoods—you’ll pass the Duomo, Ponte Vecchio, and historic piazzas. This section is undulating with some elevation changes but manageable. Miles 6-15 venture into the Tuscan countryside with rolling hills and vineyard-lined roads. This is the heart of the race—beautiful but demanding on the legs. Miles 16-22 continue through rural Tuscany with steady elevation changes. Miles 23-26 return toward Florence with some relief and building crowd support as you re-enter the city.

The total elevation gain is approximately 1,500 feet—more than Philadelphia but less severe. The hills are consistent rather than concentrated, meaning your legs face sustained climbing throughout rather than specific brutal sections. This makes pacing strategy crucial.

Many runners underestimate Florence because of its beauty. They get distracted by the scenery and run too hard early. Don’t fall into this trap. The course is genuinely challenging, and the scenery is a bonus, not an excuse to abandon race discipline.

Climate and Timing

Florence in November offers ideal marathon conditions: temperatures typically range from 50-60°F (10-15°C), with low humidity. This is the sweet spot for distance running—cool enough that you won’t overheat, but not so cold that you need excessive layers.

The trade-off is occasional rain. Pack a lightweight rain jacket for potential drizzle, though most years are relatively dry. The slight chill is actually beneficial for marathon running—your body won’t fight heat stress over 26.2 miles.

Training Plan Structure (16-Week Program)

Weeks 1-4: Base Building — Start with 25-30 miles per week. Include three runs weekly: one easy 3-5 miles, one speed work session (tempo runs or track repeats), and one long run building from 8 to 12 miles. Establish consistent training habits and aerobic foundation.

Weeks 5-8: Hill Strength Phase — Increase to 35-40 miles per week. Long runs build from 13 to 18 miles, preferably on terrain with elevation changes if possible. Add weekly hill repeats (6-10 repetitions on a 4-6 minute climb). Include tempo runs at marathon pace. This phase develops the leg strength needed for Florence’s rolling terrain.

Weeks 9-12: Peak Training — Your highest mileage weeks (40-50 miles per week). Long runs peak at 20 miles, run on varied terrain when possible. Include several 18-20 mile runs at goal marathon pace or slightly slower. These long, rolling efforts teach your body to maintain effort over hills without burning out. Marathon-pace runs of 12-14 miles on hilly terrain build confidence and test your nutrition strategy.

Weeks 13-16: Taper — Reduce mileage while maintaining intensity. Week 13: 35 miles, Week 14: 25 miles, Week 15: 15 miles, Race week: 10-15 miles of easy running with short hill repeats. Arrive at Florence well-rested and mentally sharp.

Race Day Strategy for Florence’s Rolling Course

Pacing Approach — Start conservatively on the initial descents into Florence. Resist the temptation to let gravity carry you too fast—downhill miles are deceptive, and hard downhill running damages your quads. Run the first 10K at 15-20 seconds per mile slower than goal marathon pace. Miles 6-15 through Tuscany are where you settle into goal pace. If you feel strong at mile 18 after navigating the hills, you have permission to push slightly, but maintain discipline through mile 22. The final 4K offers less elevation and crowd energy—this is when you can accelerate.

Mental Strategy for Hill Sections — The Tuscan hills in miles 6-15 are the psychological test. They’re not steep, but they’re relentless. Embrace the effort rather than fighting it. Count your footsteps, focus on your breathing, or break the section into smaller goals. Remember: you’ve trained for this. The hills are part of the experience, not obstacles.

Fuel and Hydration — Take fluids at every aid station. In November’s cool conditions, you won’t feel as thirsty, but you still need consistent hydration. Aim for 4-8 ounces every 15-20 minutes. Start taking calories at mile 4-5 and consume 200-300 calories per hour. The aid stations are well-stocked with gels, sports drinks, and sometimes local treats. Test whatever you’ll use in training—your stomach will thank you.

Key Training Workouts for Florence

Hill Repeats — Since Florence’s challenge is sustained climbing, hill work is non-negotiable. Find a 4-6 minute hill, run hard uphill, jog down for recovery. Repeat 6-10 times once weekly during strength and peak phases. These build the leg power and mental resilience needed for Tuscany’s rolling sections.

Marathon-Pace Runs on Hills — Don’t just do speed work on flat ground. Run 10-12 miles at goal marathon pace on terrain with elevation. This teaches your body to sustain effort despite hills, which is the core skill Florence demands.

20-Milers on Varied Terrain — Complete at least two 20-mile training runs on rolling or hilly terrain if possible. These long, varied efforts are the best preparation for Florence’s profile. One should be run 4-5 weeks before the race.

Tempo Runs — Run 25-30 minute threshold efforts, mixing flat and hilly sections when possible. These improve your ability to clear lactate and maintain steady effort despite changing terrain.

Strength Training and Core Work

Given Florence’s hills and rolling terrain, don’t neglect strength training. Twice weekly, dedicate 15-20 minutes to work that strengthens your quads, glutes, and core: lunges, single-leg squats, step-ups, planks, and glute bridges. Strong quads absorb downhill impact better, and a strong core helps maintain posture and form when fatigue sets in on the hills.

Nutrition Strategy

Pre-Race Meal — Eat 2-3 hours before the start. Choose something familiar and carbohydrate-rich: pasta with light sauce, rice with chicken, or toast with jam. Include protein for satiety. Aim for 200-300 calories and minimal fiber.

Race-Day Fueling — Start taking gels or sports drink nutrition at mile 4-5. Maintain 200-300 calories per hour depending on your pace and stomach tolerance. Popular options include energy gels (Gu, PowerGel, Clif), date-based products, or whatever the aid stations provide. Practice your race-day nutrition extensively in training—the race is not the time to experiment.

Hydration in Cool Weather — November’s cool conditions mean you won’t feel as thirsty as in summer marathons, but you still need hydration. Your effort is still generating heat and sweat. Discipline yourself to drink at every aid station.

Final Miles Fuel — If you’re struggling mentally in miles 18-22, salt (pretzels at aid stations) or a sports drink with electrolytes can provide a boost. The combination of salt, carbs, and electrolytes helps your system function better when fatigued.

Common Mistakes Florence Runners Make

Running too hard early — The scenic start through Florence is intoxicating. Runners go out hard, enjoying the moment, then pay dearly in the Tuscan hills. Discipline yourself to start conservatively, even when you feel great.

Underestimating the hills — Many runners think “rolling hills” means gentle. They’re not. They’re consistent and demanding over 26.2 miles. Train on hills. Respect the elevation gain.

Inadequate downhill training — The descent into Florence early in the race can trash your quads if you’re not conditioned for it. Include downhill running in training to prepare your muscles and nervous system.

Poor pacing through the middle miles — Miles 8-16 through Tuscany are where the race is won or lost. Many runners go too hard here trying to stay with crowds or chase times. Run your race. Maintain discipline even when others around you are pushing.

The Mental Game: Miles 12-20

This is Florence’s true challenge. You’re in the beautiful Tuscan countryside, but you’re also tired, the hills are relentless, and the finish line feels very far away. Here’s your approach:

Embrace the beauty: When your legs hurt, your mind looks for distraction. Let the Tuscan landscape be that distraction. The vineyards, the views, the historic small villages along the route—these are moments you’ll remember forever. Use them as mental fuel.

Break it into sections: “Just get to the next aid station.” “Just get to mile 15.” “Just get back into Florence.” Small targets are less psychologically overwhelming than “I still have 10 miles.”

Remember your training: You’ve run 20 miles on hills. You know you can do this. Trust the work.

The Final 5K: Returning to Florence

As you approach Florence again around mile 21, the hills ease slightly, crowd support builds, and the city’s energy returns. This is where you can accelerate if you’ve managed your effort wisely. The final kilometers through historic Florence’s streets, leading to the finish near Santa Maria Novella, are genuinely emotional. The scenery you started with becomes your victory lap.

Don’t hold back too much in the final miles. If you’ve trained and paced properly, you should still have something in the tank. Use those final kilometers to celebrate your preparation and cross the line strong.

Recovery After Florence

The rolling terrain and elevation gain mean your body needs genuine recovery time. Florence’s cool weather may mask soreness initially, but it arrives around day 2-3.

Immediately post-race: Walk for 15 minutes, consume carbs and protein within 30 minutes (chocolate milk, pasta, energy bar), and hydrate well.

First 48 hours: Very easy walking and gentle movement only. No running. Prioritize sleep and nutrition.

Week 1: Easy runs of 2-3 miles at conversational pace, mixed with walking and rest days.

Weeks 2-3: Gradually build back to normal training with easy 4-6 mile runs. Avoid speed work and long runs for at least 2-3 weeks. Your legs need time to repair muscle damage from the sustained climbing.

Why Florence is Unique

The Florence Marathon isn’t just a race—it’s an experience. You’re not just running 26.2 miles; you’re running through one of the world’s most historically significant cities and through the heart of Tuscany. The organization is excellent, the crowd support is genuine, and the cultural atmosphere is unlike most marathons.

Many runners report that Florence, despite being more challenging than they expected, is their favorite marathon experience because of the combination of athletic challenge and beauty. That’s worth training for.

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Final Thoughts

The Florence Marathon rewards balanced preparation: enough speed work to maintain effort, enough hill training to handle the terrain, and enough long runs to prepare for the distance. It also rewards patience. The temptation to run too hard early is strong, especially with such stunning scenery, but races won at Florence are run with discipline and mental toughness through the middle miles.

Prepare well, pace wisely, and you’ll cross the Florence Marathon finish line not just with a time you’re proud of, but with memories that last for years. Few marathons offer that combination.

Good luck on the roads of Florence.