About
My marathon training program is designed to enhance performance while promoting sustainability and enjoyment in every run. As a two-time marathoner with a personal best of 3:23, I’ve refined my approach over time, ensuring a balanced mix of hard work, recovery, and mindful adaptation to different running environments (pavement and trails). Analysing each run you can create a plan that reacts to how your body is coping with the large load of running. Marathon training is very difficult to execute without injury, regular check ins with an online physiotherapist ensures any niggles are being monitored and helps get you to the start line injury and pain free. Here’s what my program includes: 1. Base Building (12-16 weeks before race day) Goal: Build endurance and stamina for longer distances. Weekly Structure: Long Runs Mid-Week Runs Tempo Runs 2. Specific Marathon Focus (8-12 weeks before race day) Long Runs: Increasing distance with race-specific pacing. A “race-pace” long run should be included about once a month to practice pacing and fueling strategies. Fartlek & Hill Workouts: Include 1-2 fartlek (speed play) sessions or hill sprints to build leg strength, power, and improve running efficiency. Speed Endurance: Incorporate intervals or time-based efforts (e.g., 5 x 1km at goal marathon pace) to help sustain a faster pace throughout the entire marathon. 3. Tapering (3-4 weeks before race day)