Hi I'm Jonny Lankfer, I’m 24 and based in SW London, having grown up in Cambridge. I studied Business Analytics at Nottingham University and recently joined Sky as a Finance Analyst.
I first got into structured running as a past time when I moved to London preparing for my hockey club’s preseason, attending a few run clubs and joining up with people I’d started meeting. Having played hockey at a junior international level for most of my younger years the speed stuff came more naturally to the endurance training, but before I knew it I’d been converted.
I signed up to my first race, a Richmond Park Half, that summer in July 2023. I’m now 4 marathons in with two more on the horizon come the new year and have some big goals for 2025 including getting close to a 2:40 marathon, qualifying for European hockey finals with a Wimbledon HC, and aspiring to join the GB Hockey senior squad.
Warm Up Quick Fire
Lie in or early night? Lie in
Tea or Coffee? Coffee
Powr Bar or Pocket Rocket? Pocket Rocket>
Summer or Winter? Winter
Morning Run or Evening Run? Morning
Road or Trail? Road
Climbing or descending? Climbing
Interval session or steady run? Intervals
Physical strength or mental strength? Mental
How did you train for the Athens Marathon?
My weeks might look a little different to a traditional marathon runner. Alongside a 9-5 job, I play hockey for Wimbledon in the England Hockey Premier League and have recently been training with the GB senior squad part time. Hockey commitments might include anywhere from 3-7 pitch sessions a week which covers the majority of my ‘easy’ or ‘speed’ sessions. As a result, whilst aiming for a 100k typical week I might only do 2-3 specific running sessions, which tend to be one interval session around threshold pace, one tempo session around HM pace, and one long run at marathon pace. When it comes to nutrition I’ll always try to have a recovery fudge or rapid recovery protein shake post tough sessions. The fusion fuel energy drink also comes into its own during hockey matches which have 70 mins of gameplay across a 1.5hr period and so the additional source of carbs in an easy drink form is ideal.
Best Road Marathon Training Session
Due to proximity to the office, I love an early morning session around Regent’s Park in London. Most recently, broken lap repeats of the 2.75 mile loop have been a lot of fun. For example 2 miles @ tempo pace straight into a final 0.75 mile @ threshold. I find this gets the legs used to trying to run fast when the lactate is definitely already there!
What is the draw of the Athens Marathon?
To be completely honest the decision was through complete luck when I won a bib through a competition at my club! However my wider approach to signing up to marathons has been where I can persuade my parents to book a holiday and the Greek food and sunny beaches made it an easy deal!
Landmarks on the Athens Marathon Route
You start the marathon in Marathon… yep the place ‘Marathon’ (I’d recommend a read of the history behind this if you’re not already aware!). You then start a gruelling 30km straight road with a consistent incline throughout, with the only glimmer of scenery the coastline to your left. However, this is all forgotten in the last few km’s when you get into the city and the finish at Panathenaic stadium which is full of support and well worth the previous suffering!
What was your favourite part of the course?
As a member of Adidas Runners London, which has sibling clubs dotted all over the globe, the Adidas cheer point at 38 km was a massive highlight. I was running with a fellow AR teammate and going through the party they created felt like a mini tower bridge feeling in Athens!
Fuelling the Athens Marathon
I’m a caffeine addict, so the first two pocket rockets are the caffeine kicks. I tend to have a cube every 15 mins which is around 300mg caffeine and 90g of carbs in the first 2 hours. After that i reverted to my favourite flavour, lemon & lime, for the final bar which sees my up until the finish!
How did you manage hydration for Athens Marathon?
For anyone who has endured training with me will know, I’m a frequent nip to the bushes runner. I therefore avoid much more than 1.5-2L of water the day before, and 500ml pre-race (including coffee!). Mid-race I’ll try and grab some form of water at each stop, what I actually drink is determined by what I haven’t spilled or choked on!
Top 5 Kit Bag Essentials
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Aeropress! Guarentees the local coffee is enjoyed across Europe (Curious Roo for anyone after a new bean supply in SW London!)
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Adidas Adizero Pro 3. My go-to racing shoe
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VOOM Smart Hydrate sachets. Part of the daily routine.
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Richard Osman's TMC. No spoilers for books 3 & 4 please!
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My make-shift foam roller. Two taped hockey balls are my recovery aid when travelling!
Upcoming Events and Plans for 2025
Seville marathon in February 2025 has been a target race for a while so I’m hoping to chase a new PB there and get close to 2:45. I then have Cambridge Half and Brighton in the spring alongside the business end of the hockey season including Premier League playoffs and potential European hockey aspirations.
