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Some athletes benefit from a longer taper, while others feel stale reducing their mileage for too long and will require a short taper. The optimal taper for each athlete is learned through experience. The fourth phase of marathon training focuses on reducing mileage while maintaining the intensity of running to allow for peak performance on one specific race day. Learn more about the race-specific quality phase. The race-specific quality phase is 8-12 weeks long. You will perform many of your long runs at or near marathon pace.Īn example race-specific workout during this phase is 3 x 2 miles 10-seconds per mile faster than marathon pace with 1/2 mile easy run recovery.Īn example long run during this phase is 20-miles with the final 10 marathon pace.

Also, your longest long runs will be during this phase. You will reach your highest mileage and then hold it consistently in this phase until tapering. The third phase of marathon training focuses on the specific demands of the marathon. Learn more about the speed development phase. The speed development phase is 4 to 6 weeks long. Tempo runs completed during this phase are shorter and significantly faster than goal marathon pace. Your weekly mileage and length of your long runs will continue to increase during this phase, however, place your focus on the fast workouts.Īn example speed workout during this phase is 5 x 1000m 5K-10K pace with 400m jog recovery. The second phase of marathon training focuses on improving your racing speed and running economy. Learn more about the base building phase. The base building phase is 4 to 8 weeks long and should be extended if you have more time available to build base mileage. In the later stages of the base building phase, you should include two or three “stride sessions” or “short hill sprint sessions” each week to prepare you for the workouts to come.

You will go further and faster in your marathon season if you do not push during this time and instead focus on building mileage higher. Your running during this phase will consist almost entirely of easy, “conversational pace” mileage. Build up to running 5-6 days per week, grow your mileage over time, begin to include supplemental strength training, and carve out time for self-care. The first phase of marathon training focuses on building mileage and establishing a weekly framework for your training.ĭevelop sustainable habits now that you can maintain and build upon in the challenging months ahead. Following these six phases in order will allow you to build up the physical strength and mental confidence to run faster at your next marathon. This allows you to improve significantly in one area before moving on to the next. In each phase, you will focus on one specific aspect of training. There are six phases of marathon training.

Coach Chris on a winter training run preparing for his spring marathon