From Lab to Start Line: Building a 2:09 Marathon Blueprint

In February 2026, I ran 2:11:49 at the Seville Marathon. Now, 22 weeks out from Seville 2027, I'm going after a lifetime ambition: breaking 2:10 for the first time.

The starting point isn't ideal. A new addition to the family meant a light summer of training, so before writing a single session, we went to the Sport Physiology Hub at Cardiff Met to find out exactly where my physiology stands right now.

In this episode, we go through that lab data in detail and show how it becomes the blueprint for the build ahead. We cover:

• What the test results reveal about my current fitness and what they mean for the marathon

• How I use the data to set and tightly control time spent in each intensity domain
• Why I'm using a block periodisation approach to target specific physiological characteristics one at a time
• How the plan comes together over the next 22 weeks

This is a real-world case study in applying a science-based, evidence-led approach to marathon training, from the lab to the start line. Whether you're chasing a PB of your own or just want to understand how physiology translates into a training plan, this one is for you.

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