Evidence Backed Approach to Marathon Training - EXPLAINED

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.

00:00 Intro
01:39 Race Phase & Taper
07:40 Preparation Phase
13:10 Build Phase
18:00 Base Phase

LINKS

#marathon #running #runner

[gofaonef.mogobe]

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.

[tylermcauley]

how do you not have millions of subs yet? this was amazing

[tannerroy]

Dr. Will slowly and slowly integrated into my YouTube feed, and I’m so glad he did! His YouTube videos are absolutely amazing, and I can’t believe he gives out so much info for free!! I just signed up for his unlimited plan, and am excited to start using his approach for a big marathon build this fall!!

[lostinwillworld]

Awesome video, thanks mate. Keep it up! Perfect level of depth for someone wanting to learn a bit more about the why rather than just mindlessly follow a training plan. Makes it much more enjoyable for the athlete and allows me to be more intentional in my training. Will be making some tweaks to my current training plan based on advice in here.

[leosanchez]

I have been raping my head around this training plan for weeks now, but it makes sense to me. Each phase leads to building up and the last phase consolidates the gains towards the race. 16 weeks fits my conditioning although I run year round. This is the most logical and well-managed plan I saw here, thank you.

[kailebaka]

Brilliant video Will. Really appreciate all the work you've put into this - it is super helpful.

[dannyyyboyyy]

You’re the man!! Thank you a tons for making this. Been lost in my head about structuring my own plan for my first marathon. Didn’t want to hire a coach because I’ve done my own training for years and I don’t care to spend $300 on a coach to maybe improve my time just slightly if any..
thank you thank you, keep up the good work this is amazing.

[TommyWantWingyy]

You earned a sub. Solid info! I’m going to use this template adjusted for a 100 miler

[trymsorsdal]

This is probably the best marathon training plan video out there! Great work Will! I'm running Valencia this year and this will surely help me on the way!

[pierreroudaut]

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?

[davidtan]

Hi Will - Love all your content, I have watched this video many times as I prepare for the Philly Marathon.

With regard to the last run long run prior to taper, I understand that you noted it would be different for every runner. Is the goal to do 18 - 20 miles at marathon pace. Can you give an example of what this long run would look like? 2 * 9 mile @ marathon pace?

[owenearl]

Well I thought this was a really great video. Lots of practical advice :) that is heaps

[cjgino]

Great info for sure. Way over my head for my first marathon. I can see I have a lot to learn.

[tripswithgriff]

Great video - thanks. I'm wondering how you would approach the base/build phases if you had a much longer time frame eg 26-40 weeks? I guess at some point you max out the realistic length of your LSD aerobic runs so do you just add more and more z3 work into them or do something totally different for a while?

[anthonysanchez-padilla]

what should my max training load be if i'm doing the 4 phase plan trying to go sub 3:30 on my first marathon?

[james]

How do you recommend we adjust paces when training in high heat and humidity (assuming your target race is much cooler)?

[larsjensen]

Omg! Never thought running would be so complicated 🙂

[suphakornkoosakool]

Can I divide the distance of every training by 2 and use the plan for my half-marathon race??

[SM-wgty]

Hi Will - very good video.

Is 40+ minutes at threshold not very demanding on the body for a workout?

[DimkaBo]

great content, really enjoyed watchign this!