Marathon Training Guides
Comprehensive guides to help you understand and optimize your marathon training journey
Understanding Training Intensities
Easy Runs (E)
70-80% of total weekly mileage
- Build aerobic capacity
- Promote recovery
- Develop capillary density
- Should feel conversational
Marathon Pace (M)
Your goal race pace
- Practice race rhythm
- Build race-specific endurance
- Mental preparation
- Fuel strategy practice
Threshold (T)
Comfortably hard effort
- Improve lactate clearance
- Enhance running economy
- 15-20 second/mile faster than M pace
- Sustainable for 15-60 minutes
Interval (I)
VO2 max development
- Improve maximum oxygen uptake
- Boost running speed
- 3-8 minute repetitions
- Equal recovery time
Repetition (R)
Speed and running form
- Improve neuromuscular power
- Enhance running economy
- 30 seconds to 2 minutes
- Long recovery intervals
Weekly Training Structure
Typical Week Layout
MondayEasy run or rest
TuesdayQuality workout (T/I/R)
WednesdayEasy run
ThursdayEasy run
FridayEasy run or rest
SaturdayEasy run
SundayLong run (with M pace)
Key Principles
- Hard/Easy Pattern: Alternate challenging workouts with recovery runs
- Progressive Overload: Gradually increase training stress over time
- Specificity: Training becomes more race-specific as you progress
- Recovery: Adaptation happens during rest, not during work
Nutrition and Hydration Strategy
Daily Nutrition
- • 55-65% carbohydrates
- • 15-20% protein
- • 20-30% healthy fats
- • Eat within 30 min post-workout
- • Prioritize whole foods
Race Day Fueling
- • 30-60g carbs per hour after mile 8
- • Practice fueling strategy in training
- • Avoid trying new foods on race day
- • Start fueling early, before you feel you need it
- • Consider both liquid and solid options
Hydration Guidelines
- • 16-24 oz fluid per lb of weight lost
- • Include electrolytes in longer runs
- • Monitor urine color
- • Pre-hydrate 2-3 hours before long runs
- • Don't over-hydrate on race day
Injury Prevention and Recovery
Essential Recovery Practices
Sleep
7-9 hours per night for optimal recovery and adaptation
Cross Training
Swimming, cycling, or elliptical 1-2x per week
Strength Training
2-3x per week focusing on running-specific movements
Mobility Work
Daily dynamic warm-up and post-run stretching
Warning Signs to Watch
- • Persistent pain that doesn't improve with rest
- • Pain that worsens during a run
- • Significant changes in running form
- • Unusually elevated resting heart rate
- • Persistent fatigue or mood changes
- • Pain that affects daily activities
When in doubt, consult with a healthcare professional or sports medicine specialist.
Race Day Strategy
Miles 1-6
Start conservatively, 10-15 seconds slower than goal pace
Miles 7-18
Settle into goal marathon pace, stay relaxed
Miles 19-24
Focus on form, mental strength, and fueling
Miles 25-26.2
Give everything you have left, push to the finish
Pre-Race Checklist
Week Before:
- • Reduce training volume (taper)
- • Increase carbohydrate intake
- • Finalize race strategy
- • Prepare all gear
Race Morning:
- • Wake up 3-4 hours before start
- • Eat familiar breakfast
- • Arrive early for warm-up
- • Stay calm and confident