1. Foundation

This is the ‘base + speed phase’ which is characterized by extreme polarization. Here 95% of the training is carried out below your lactate threshold. On the other end of the intensity-spectrum are supramaximal efforts (above VO2max) to develop your maximal speed. Middle-intensities are left out. The rationale: Without a strong base of general endurance and maximal speed you won’t be able to maximize your VO2max and lactate threshold.

Suggested training modes (marathon):

General endurance = easy pace

Aerobic support = easy to steady pace

Race-specific = marathon pace

General speed = 1500 – 400m pace

2. Pre-Competition

This is the ‘fitness phase’ with a strong focus on VO2max and lactate threshold. Here 90% of the weekly training mileage continues to be comprised of easy runs and increasingly longer long runs while the other 10% is made up of VO2max intervals and threshold runs. As a result, you’ll get noticeably faster across all your training runs. This is also a good time to throw in a tune-up race to acquire the necessary mental toughness.

Suggested training modes (marathon):

General endurance = easy pace

Direct endurance support = lactate threshold

Direct speed support = 10K pace

Anaerobic support = 5K pace

3. Race-Specific

This is the ‘sharpening phase’ where your race-fitness is brought to a peak. Here 85% of your weekly mileage is run at an easy pace to buffer the rather demanding marathon-paced and LT-paced efforts. These race-specific runs resemble the demands of the marathon. 3 weeks out from your peak race the overall volume will be reduced to ensure fresh legs on race day. Since your lactate threshold is of major importance, it is maintained here.

Suggested training modes (marathon):

General endurance = easy pace

Race-specific = marathon pace

Direct endurance support = lactate threshold

“Just because running is a simple activity doesn’t mean running training can be simplistic. The physiology that powers your running is incredibly complex. Therefore, improvements in athletic performance beyond the ordinary necessitate a science-based, experience-tested, 21st century training program.”