With 10 weeks to go until the Chicago Marathon the training is heating up and so is the fundraising where I’m running for Aid Pioneers, they help bring aid to people around the world.

I’m attempting to run a sub-3 marathon & raise £1k for every mile ran. If you haven’t yet purchased a training plan the best way to support me is support my fundraise from just £1. Aid Pioneers truly do wonderful work.

In practice, your donation will go to supplying hospitals with medical supplies & schools with electricity.

I’m so grateful to the support already, thank you!

You can donate here:

So, how can you train for a marathon??

About my Fundraising for Aid Pioneers

“I believe in raising the bar for everyone in the world. Aid Pioneers shares my vision to make the world better for those less fortunate. I've travelled to a lot of the countries Aid Pioneers supports & I can see first hand how impactful the work is.”

Who are Aid Pioneers?

Aid Pioneers began when a group of young people saw an urgent, unmet need to quickly mobilize resources in the aftermath of catastrophes.

They started out by sending critical medical supplies to Lebanon following the Beirut port explosion in 2020. And that’s when they realized there was a gap in the development chain and an opportunity to leverage local organizations and knowledge to make swift, lasting change.

Aid Pioneers acknowledge and understand that making real change requires staying involved after a disaster has passed. That's why they’re committed to setting local leaders up for success—they've got the most nuanced understanding of local needs and an often lifelong dedication to transforming their communities.

They support local partner organizations by actively breaking down the structural barriers that keep them from global support and resources.

By supporting, not imposing, they hope to form a new path in development cooperation.

The Main Feature

Leg 1: The Science of Marathon Training

For an elite athlete, the science behind marathon training is paramount. The foundation of successful training lies in optimizing the aerobic energy system, which powers sustained efforts through the efficient use of oxygen to produce adenosine triphosphate (ATP), the primary energy source for muscle contractions. Developing this system is crucial for maintaining high-intensity efforts over long durations.

Aerobic Base Building: The cornerstone of any marathon training program is building a robust aerobic base. This involves consistent, high-volume training at a steady, moderate pace, typically around 60-75% of your maximum heart rate. For elite athletes, this phase might involve running upwards of 80-100 miles per week. The goal is to enhance mitochondrial density and function, improve capillarization, and increase the muscles' ability to oxidize fat efficiently. This base not only supports endurance but also serves as a foundation for more intense training phases.

VO2 Max and Lactate Threshold Development: For elite marathoners, VO2 max—the maximum rate of oxygen consumption during intense exercise—is a critical determinant of performance. High-intensity interval training (HIIT), which involves repeated efforts at or near VO2 max, can significantly boost this capacity. Incorporating intervals of 3-5 minutes at 90-95% of VO2 max, with equal recovery, is effective for pushing this limit.

Lactate threshold (LT) is another key performance indicator. It's the point at which lactate accumulation begins to outpace clearance, leading to fatigue. Elite athletes often train at or slightly above their LT through tempo runs—sustained efforts at 85-90% of maximum heart rate. These runs improve the ability to sustain high-intensity efforts without accumulating debilitating levels of lactate, thereby extending the pace at which you can perform during a marathon.

Muscular Endurance and Strength Training: In addition to cardiovascular conditioning, developing muscular endurance is critical for elite marathoners. This involves not just running but also incorporating strength training to improve muscle resilience and power. Focused sessions on the lower body (squats, deadlifts, lunges) and core (planks, Russian twists) can enhance running economy and reduce the risk of injury. Plyometric exercises, such as box jumps and bounding, can further develop neuromuscular coordination and explosive strength, which are crucial during the final miles of the marathon when fatigue sets in.

T-1: Mental Preparation

Leg 2: Structuring an Elite Marathon Training Plan

Designing a marathon training plan for elite athletes requires a sophisticated approach, balancing high mileage, quality sessions, and adequate recovery. The goal is to optimize performance without tipping into overtraining.

Weekly Mileage and Periodization: Elite athletes often run between 80-120 miles per week, depending on the phase of training. This high volume is periodized across different training blocks—base, build, peak, and taper—to ensure progressive overload while allowing for recovery. Periodization involves varying the intensity and volume to stimulate adaptation while minimizing the risk of injury.

During the base phase, the focus is on accumulating miles at a moderate intensity, building aerobic capacity, and laying the groundwork for more intense sessions. The build phase introduces more specific workouts, including tempo runs, interval sessions, and long runs with marathon pace efforts. Peak weeks involve the highest mileage and the most intense workouts, designed to push the body to its limits before tapering.

Long Runs and Marathon-Specific Workouts: Long runs are the cornerstone of marathon training. For elite athletes, these runs are not just about covering distance but also about simulating race conditions. Incorporating marathon pace segments into long runs (e.g., 18-22 miles with the last 10-12 miles at marathon pace) is critical for developing the physical and mental fortitude required on race day. Some long runs might also include surges at faster-than-marathon pace to simulate the variability of race conditions and teach the body to respond to changes in pace.

Speed Work and VO2 Max Sessions: Speed work remains essential for maintaining leg turnover and efficiency. For elites, these sessions might include shorter intervals (400m to 1 mile) at faster-than-race pace, with short recovery periods. These workouts not only enhance VO2 max but also improve running economy and the ability to handle the surges that often occur during competitive races.

Recovery and Tapering: Recovery is a critical component of training, particularly for elite athletes whose bodies are under constant stress from high-volume and high-intensity workouts. Active recovery days, easy runs, and cross-training can help maintain fitness while allowing the body to repair and strengthen. The tapering phase, typically lasting two to three weeks, is essential for arriving at the start line fully rested and ready to perform. During tapering, mileage is significantly reduced, but intensity is maintained to keep the body sharp.

Leg 3: Advanced Race Day Strategy and Nutrition for Elite Marathoners

Race day is the culmination of months of hard work, and for elite athletes, every detail counts. A successful marathon performance hinges on a well-executed strategy, both in terms of pacing and nutrition.

Pacing Strategy: One of the hallmarks of elite marathoners is their ability to pace themselves with precision. A common strategy is to run negative splits, where the second half of the race is faster than the first. This requires exceptional self-discipline, as it involves holding back in the early miles to conserve energy for a strong finish. Many elite athletes also use heart rate monitors and GPS devices to ensure they stay within their target zones, avoiding the temptation to start too fast.

Nutrition and Hydration: For elites, nutrition begins long before race day. Carbohydrate loading in the 48-72 hours before the marathon ensures that glycogen stores are maximized. On race day, the goal is to maintain these stores for as long as possible while also replenishing lost fluids and electrolytes. Elite runners often consume 60-90 grams of carbohydrates per hour during the race, using a combination of gels, drinks, and other easily digestible sources. Hydration is carefully managed to prevent both dehydration and overhydration, the latter of which can lead to hyponatremia, a potentially dangerous condition.

Mental Preparation: The mental aspect of marathon running is often what separates the good from the great. Visualization techniques, where athletes mentally rehearse the race, including how they will respond to various scenarios, are commonly used. Many elites also work with sports psychologists to develop coping strategies for dealing with the inevitable pain and fatigue of the later miles. Techniques such as chunking the race into smaller segments or focusing on the immediate process rather than the outcome can help maintain focus and motivation.

Post-Race Recovery: After the marathon, elite athletes prioritize recovery to ensure they can bounce back for future training and races. This includes immediate post-race nutrition—consuming a mix of carbohydrates and protein to replenish glycogen stores and repair muscle tissue—followed by a period of active recovery. Gentle activities such as swimming or cycling can aid in flushing out waste products from the muscles, while also maintaining some level of cardiovascular fitness.

Conclusion

Marathon training for elite athletes is a complex and demanding process, requiring a deep understanding of the science of endurance, meticulous planning, and a relentless focus on execution. By optimizing every aspect of training—from aerobic base building to advanced race day strategies—elite runners can push their limits and achieve extraordinary results. The marathon is a test of both physical and mental strength, and with the right approach, it’s possible to not just complete the race, but to dominate it.

So that’s how to train for a marathon.

Coaches Corner

Workout of the Week: Marathon Tempo Training Run

To excel in a marathon, it's not just about running long distances; it's about running them at the right pace. This workout focuses on tempo running, a crucial component for improving your speed endurance, helping you sustain your goal pace over the marathon distance.

Total Distance: 10 miles

Workout Structure:

Miles 0-2: Warm-Up

• Start with an easy jog at a conversational pace.

• Gradually build up to just below your marathon goal pace by the end of the warm-up.

• Include a few dynamic stretches and drills (like high knees, leg swings, and butt kicks) to activate key muscles.

Focus: Prepare your body for the intensity of the workout, ensuring your muscles and joints are ready for the sustained effort ahead.

Miles 2-8: Tempo Run

• Run 6 miles at your marathon goal pace or slightly faster.

• Focus on maintaining a consistent pace, with relaxed, rhythmic breathing and efficient running form.

• If you’re advanced, aim to run 10-15 seconds per mile faster than your marathon pace.

Focus: Improve your ability to sustain a challenging pace over an extended period, which is essential for marathon success.

Miles 8-10: Cool Down

• Slow down to a relaxed, easy pace for the last 2 miles.

• Allow your heart rate to gradually decrease.

• Finish with static stretching, focusing on your calves, hamstrings, quadriceps, and hip flexors.

Focus: Gradually bring your heart rate down, promote muscle recovery, and prevent post-workout stiffness.

Additional Tips:

• Pacing and Monitoring: Use a GPS watch to monitor your pace throughout the run. This helps ensure you’re staying on target, neither too fast nor too slow, which is crucial for training efficiency.

• Hydration and Nutrition: Make sure you're well-hydrated before starting. For runs over an hour, carry a small water bottle or plan a route with hydration stops. Consider taking a gel or small snack if your energy dips during the workout.

• Mental Focus: Tempo runs are as much about mental endurance as physical. Break the run into smaller segments in your mind, focusing on hitting each mile marker, and stay positive.

This 10-mile tempo run is specifically designed to help you lock in your marathon pace, improving both your physical and mental endurance. By regularly including this workout in your marathon training plan, you'll be better prepared to maintain your goal pace on race day, giving you the confidence and strength to finish strong.