Evidence Backed Approach to Marathon Training - EXPLAINED

[@tylermcauley4704]

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

[@drwilloconnor]

🤣 thanks mate. You commenting should help push me up the algo. Cheers!

[@gofaonef.mogobe1306]

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.

[@drwilloconnor]

😂 Thanks! Strength training is a complex topic. I haven't seen enough evidence that suggests it will 100% make you a better run, so my recommendation is to try it for eight weeks and decide for yourself. The base phase is a great time to try new things because it won't impact your race. Start with two strength days per week.

[@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.

[@kailebaka]

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

[@leosanchez7045]

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.

[@gamemak0r]

Wrapping*

[@owenearl9121]

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

[@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?

[@drwilloconnor]

Thanks, Pierre. Most of your runs shouldn't be pushed to failure in training. Only the last progressive run in this example should be used to find your limits. All your other marathon runs are designed to build metabolic and muscular adaptations specific to the marathon. I'm putting together a video outlining how to review your marathon long runs. It should be out the week after next.

[@svenfokkema3440]

Hydration & electrolytes?

[@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.

[@domino2750]

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!

[@larsjensen4563]

Omg! Never thought running would be so complicated 🙂

[@ryanmiskin8925]

Running itself isn't...getting the absolute best out of your running, is.

[@SM-wg7ty]

Hi Will - very good video. Is 40+ minutes at threshold not very demanding on the body for a workout?

[@drwilloconnor]

A runner training at least four times a week and completing a weekly long run of 2 hours should be able to handle a 40-minute threshold run. It'll be hard, for sure. But it shouldn't feel like an all-out effort. That's why I always use ranges (i.e. 95 - 105%) so a runner can adjust their effort based on how they're feeling within the session.

[@davidtan3295]

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?

[@CarloMacale]

What is your opinion if my peak week is 2 weeks out of the marathon? How can I taper well to ensure I have fresh legs on race day?

[@suphakornkoosakool8968]

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

[@svenfokkema3440]

Very interesting and helpful! What are your thoughts on replacing (some of) the (very) long runs with back-to-back long runs? E.g., 2x 25 km. instead of a 35 km. And, if supportive, in which phase would you use them (preparation phase & peak week)? Specifically asking for M+ distances.

[@drwilloconnor]

I often go over this question in my head. The two points that I consider are Quality and Quantity. 2x 25km has the potential for more quality because of the increased recovery, but the quantity of a single session is a considerable amount less than 42.2km. I worry that not training beyond 30km (19 miles) will not adequately prepare you to race a marathon. I would look to use 2x 25km on my aerobic long run weekends and then stick to a 30-35km single session for the marathon-specific workouts.

[@cjgino311]

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

[@DavidLEE-lb7pf]

In the prep period, if I do 2miles x 4 threshold for around 13mins per rep, do you think 4mins recovery between rep could be ok?

[@drwilloconnor]

Four minutes is enough (three minutes would be too). When you’re working your threshold, you don’t want too much recovery because you want to keep a reasonable level of lactate/acidity in the system, as that’s the metabolic pathway you’re training to improve.

[@DavidLEE-lb7pf]

@@drwilloconnorthis is a perfect answer. Thank you

[@juliana8113]

As your fitness improves you can reduce to the rest time to keep the session as effective

[@jwing51015]

for a shortcut I follow Daniels who says to use a 5:1 work to rest ratio for threshold work. cheers

[@synxx_9795]

Great Video! During race week would 25% mileage of a regular training load be appropriate (including the one key session)

[@drwilloconnor]

True. I was thinking 50% of your Mon-Fri training load rather than your total weekly load. I probably could have explained that point better.

[@darraghmccashin5905]

nice vid! Quick q on Peak long run.... 20 miles @marathon effort (or faster)?? Feels at odds with many other programme recommendations. To clarify, when describing the progressive long run e.g., you recommended 18miles above marathon pace (MP), progressively building to whatever is left for the remaining 2 miles - how much above MP? cheers Will

[@drwilloconnor]

Hey Darragh, it's more like 10 miles (16 km) just below marathon pace, 6 miles (10 km) at or slightly faster 5-10 sec than marathon pace, and then you either hold or push from there. It's important to remember that you'll be carrying some fatigue from your regular training into this progressive run.

[@analora1234]

Hi! How do I get to this 16 week plan tailored to my goal and abilities?

[@james08022]

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

[@Dimka2012Bo]

great content, really enjoyed watchign this!

[@MarcusBiskobing1]

Fantastic as always!

[@drwilloconnor]

Thanks!

[@hugovicunagonzalez26]

GREAT! quick question: does every one of those phases include a deload week? or would that aproach turn then into 5 week blocks?

[@drwilloconnor]

In this example, every block has a d-load week on the fourth week. I often implement six-week blocks made up of two weeks "on" and one week "off" with runners who don't have a long training history to avoid overtraining.

[@hugovicunagonzalez26]

@@drwilloconnor Thanks for taking the time to respond! I will definitely use this structure for my October Chicago marathon build. I currently use 3 "on" 1"off" as your example, seems to work for me.

[@nickbiblingo]

@@drwilloconnor How exactly should a deload be implemented? Decrease in volume, intensity, or both? And how much of a decrease?

[@zdravkozoric7844]

Nice work.

[@drwilloconnor]

Thanks for the view.

[@nicomigs]

Good explanation and using kilometers instead of miles? Auto subscribe!

[@PeterSteinbauer-kz2yr]

this is an excessively complicated plan

[@alihaidaree7003]

Nah it was really good you buggin

[@williegunn292]

I think you got lost on your way to Runner’s World

[@boxbury]

@@williegunn292Willie Gunn is in love with this guy. Total fanboy

[@williegunn292]

@@boxbury with you a close second! ❤️

[@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.