328. How to Run 101 Masterclass (Part 2) – Structuring Workouts, Speed, Long Runs & Strength

Welcome back to Part 2 of our Marathon 101 Masterclass series! Following the response to our initial guide, we dive deep into how to structure your training weeks, execute quality workouts, and build a body that holds up under marathon fatigue.

In this episode, we cover:

• Myth Busting & The 80/20 Rule: Why running faster all the time won't make you faster on race day, and how volume builds endurance.

• Polarized Training: Differentiating hard days from easy days to maximize recovery and efficiency.

• The 4 Phases of Marathon Training: A step-by-step breakdown from early strides and fartleks to threshold work, peak race-pace sessions, and the taper.

• Microcycle Flexibility: Adjusting weekly workouts based on recovery needs, age, and individual adaptation.

• Strength Training for Runners: Essential movements to improve running economy, protect tendons, and maintain posture late in the race.

• Practical Micro-Habits: Adding light strides and dynamic warm-ups to improve range of motion.

Life & Travel Updates:

• Race week coverage from the TCS Sydney Marathon.

• Updates on our upcoming running documentary Why They Run, screening this November at IRX in Amsterdam.

Resources & Links Mentioned:

• Learn more about the documentary project: Why They Run

  Connect with Us:

  • Our website: https://www.marathonjournal.com

  • Instagram: https://www.instagram.com/runningpodcast

  • YouTube: https://youtube.com/@marathonjournal

  • Follow us on Strava: https://www.strava.com/athletes/30798607