Evidence Backed Approach to Marathon Training - EXPLAINED
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- čas přidán 31. 05. 2024
- This video is a deep dive into the marathon training plan that has revolutionized the way I and many others approach marathon preparation. If you've ever felt lost looking at a calendar with 20 empty weeks to your marathon, this video is for you.
I break down marathon training into four distinct phases: the Base Phase, Build Phase, Preparation Phase, and the all-important Race Phase. Each phase is designed with a specific focus to optimize your training, recovery, and ultimately, your performance on race day.
🏃♂️ Marathon Base Phase: We start with the foundation, where the focus is on building your aerobic engine. But it's not just about logging slow miles; it's about strategic training that enhances your aerobic capacity in ways directly relevant to marathon running.
🔨 Marathon Build Phase: Next, we transition into more specific training, incorporating elements of your race's demands. This phase is about laying down the final layers of your marathon-specific fitness without overreaching.
🎯 Marathon Preparation Phase: Often the most underestimated, the Preparation Phase is where we fine-tune your race-day readiness. Here, high-intensity workouts and a half-marathon race simulation come into play, preparing you mentally and physically for the marathon challenge.
🏁 Marathon Race Phase and Taper: Finally, we enter the Race Phase, focusing on tapering effectively to shed fatigue while maintaining fitness. I'll guide you through the crucial last weeks leading up to the race, ensuring you're primed and ready for your best performance.
Throughout the video, I share personal insights and scientific principles that underpin each phase, ensuring you understand the 'why' behind every workout.
Threshold and Zones 'How-To' Guide: drwilloconnor.com/training-zo...
00:00 Intro
01:39 Race Phase & Taper
07:40 Preparation Phase
13:10 Build Phase
18:00 Base Phase
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how do you not have millions of subs yet? this was amazing
🤣 thanks mate. You commenting should help push me up the algo. Cheers!
I've been following you for a while and treat your content like my little secret 😅. This is exactly what i needed to hear as I'm gearing up for a May training 21k race before prepping for an Oct marathon.
Quick question: in the base phase, how much attention would you recommend one to have for gym/strength workouts? If there are examples I'd appreciate if you shared some.
😂 Thanks! Strength training is a complex topic. I haven't seen enough evidence that suggests it will 100% make you a better run, so my recommendation is to try it for eight weeks and decide for yourself. The base phase is a great time to try new things because it won't impact your race. Start with two strength days per week.
Omg! Never thought running would be so complicated 🙂
Running itself isn't...getting the absolute best out of your running, is.
Thanks Will for producing such quality content around marathon training 🙏
My biggest takeaway from this video is what marathon effort should feel like.
I've ran the first 33km of my last marathon around the mid to higher end of Zone 3 (90-94% of my LT2). Point at which my calves started seizing constantely and had to jog to the finish line which felt humbling.
This lead me to wonder if at least one long run during the preperation phase shouldn't be pushed to the point of failure (cramps). Is this a crazy idea?
Thanks, Pierre. Most of your runs shouldn't be pushed to failure in training. Only the last progressive run in this example should be used to find your limits. All your other marathon runs are designed to build metabolic and muscular adaptations specific to the marathon. I'm putting together a video outlining how to review your marathon long runs. It should be out the week after next.
Hydration & electrolytes?
How do you recommend we adjust paces when training in high heat and humidity (assuming your target race is much cooler)?
Fantastic as always!
Thanks!
Very interesting and helpful! What are your thoughts on replacing (some of) the (very) long runs with back-to-back long runs? E.g., 2x 25 km. instead of a 35 km. And, if supportive, in which phase would you use them (preparation phase & peak week)? Specifically asking for M+ distances.
I often go over this question in my head. The two points that I consider are Quality and Quantity. 2x 25km has the potential for more quality because of the increased recovery, but the quantity of a single session is a considerable amount less than 42.2km. I worry that not training beyond 30km (19 miles) will not adequately prepare you to race a marathon. I would look to use 2x 25km on my aerobic long run weekends and then stick to a 30-35km single session for the marathon-specific workouts.
Great Video! During race week would 25% mileage of a regular training load be appropriate (including the one key session)
True. I was thinking 50% of your Mon-Fri training load rather than your total weekly load. I probably could have explained that point better.
Hi Will - very good video.
Is 40+ minutes at threshold not very demanding on the body for a workout?
A runner training at least four times a week and completing a weekly long run of 2 hours should be able to handle a 40-minute threshold run. It'll be hard, for sure. But it shouldn't feel like an all-out effort. That's why I always use ranges (i.e. 95 - 105%) so a runner can adjust their effort based on how they're feeling within the session.
nice vid!
Quick q on Peak long run.... 20 miles @marathon effort (or faster)?? Feels at odds with many other programme recommendations. To clarify, when describing the progressive long run e.g., you recommended 18miles above marathon pace (MP), progressively building to whatever is left for the remaining 2 miles - how much above MP? cheers Will
Hey Darragh, it's more like 10 miles (16 km) just below marathon pace, 6 miles (10 km) at or slightly faster 5-10 sec than marathon pace, and then you either hold or push from there.
It's important to remember that you'll be carrying some fatigue from your regular training into this progressive run.
In the prep period, if I do 2miles x 4 threshold for around 13mins per rep, do you think 4mins recovery between rep could be ok?
Four minutes is enough (three minutes would be too). When you’re working your threshold, you don’t want too much recovery because you want to keep a reasonable level of lactate/acidity in the system, as that’s the metabolic pathway you’re training to improve.
@@drwilloconnorthis is a perfect answer. Thank you
As your fitness improves you can reduce to the rest time to keep the session as effective
for a shortcut I follow Daniels who says to use a 5:1 work to rest ratio for threshold work. cheers
Nice work.
Thanks for the view.
GREAT! quick question: does every one of those phases include a deload week? or would that aproach turn then into 5 week blocks?
In this example, every block has a d-load week on the fourth week. I often implement six-week blocks made up of two weeks "on" and one week "off" with runners who don't have a long training history to avoid overtraining.
@@drwilloconnor Thanks for taking the time to respond! I will definitely use this structure for my October Chicago marathon build. I currently use 3 "on" 1"off" as your example, seems to work for me.
this is an excessively complicated plan