17/11/2025
I like to be super organised when it comes to planning my marathon as I made a lot of mistakes last time! Hope this helps you reach your Mara goals 😘
1. Long Run (Endurance Builder)
Purpose: Builds your aerobic base, mitochondrial density, and overall fatigue resistance, which is the foundation of marathon performance.
How it looks: One long run per week at an easy, conversational pace in Zone 2. You gradually build the distance to around 28 to 34 kilometres depending on your level.
Why it matters: Long runs train your body to efficiently burn fat, stay relaxed, and maintain form late into the race.
2. Tempo Run (Lactate Threshold Training)
Purpose: Improves your ability to run at a comfortably hard intensity just below your lactate threshold, which is crucial for marathon pace.
How it looks: A session lasting 20 to 60 minutes at your lactate threshold pace, usually similar to your half marathon pace. This can be done continuously or broken into blocks such as 3 × 10 minutes or 2 × 20 minutes.
Why it matters: Raising your threshold makes marathon pace feel smoother and more sustainable.
3. Interval Sessions (Speed and VO₂max)
Purpose: Increases your aerobic ceiling, boosts running economy, and trains your body to clear lactate more efficiently.
Options: Classic sessions include 6 to 10 × 800 metres, 5 × 1 kilometre repeats, or 3 to 5 × 1600 metres.
Pace: Typically done at your 5K to 10K race pace.
Why it matters: These sessions make faster paces feel easier and improve your overall efficiency on race day.
4. Easy Runs (Recovery and Aerobic Volume)
Purpose: Builds aerobic capacity while promoting recovery and reducing injury risk.
How it looks: One to three easy runs each week at a comfortable Zone 1 or Zone 2 intensity.
Why it matters: Easy kilometres quietly build fitness, improve technique, and help your body absorb the benefits of harder sessions.
