How we coach for a Marathon Peak

When Run4U design a marathon build, we think in phases. Each one has its own focus, but they overlap and flow into one another so the athlete always carries forward the right adaptations. The structure looks like this:

Base–Base

This is where it all begins. We build the aerobic foundation, the consistency, and the rhythm of training. Easy running, progressive long runs, and strides to keep the legs lively. Nothing glamorous, but absolutely essential.

Base–Top End Speed

Once the foundation is in place, we like to layer in economy and turnover. Intervals, hill sprints, and faster running develop efficiency and set the ceiling for marathon pace. Speed is not a one-off phase — it threads through the entire build.

Base–Specifics

Now we start to bring marathon pace into the mix. Long runs with blocks at marathon pace, steady tempos, and medium-long runs build the bridge from general fitness toward race-specific demands.

Specifics–Specifics

This is the heart of the training. Long runs with big marathon pace segments, long tempos at controlled effort, and workouts that mimic the demands of the race. It’s where an athlete learns what marathon pace feels like under fatigue and builds confidence in their ability to hold it.

Specifics–Speed

In these weeks, we sharpen marathon pace while keeping the faster gears alive. Marathon pace intervals, long runs with fast finishes, and touches of 10k or 5k pace ensure that the athlete doesn’t just have endurance — they have the speed and resilience to close strong.

Speed–Taper

As we reduce volume and freshen up, the emphasis is on rhythm and sharpness. A little bit of speed, some short marathon-pace efforts, and plenty of recovery. The work has already been done — this phase is about arriving on the start line eager, fresh, and confident.

BUT…

…here’s the most important part: this structure is adaptable. A 2:30 marathoner, a 3:30 marathoner, and a first-timer will not move through these phases in exactly the same way. The long run distance, time on feet, the amount of marathon pace work, and even how much speed to keep in play all depend on the athlete in front of me.

Sometimes we extend a phase, sometimes we shorten it. If an athlete needs more speed, we let that thread run longer. If durability is the limiter, we focus on volume and time on feet. Peak long runs might be 22 miles for some, 18 for others — the principle is the same, but the application is individual.

That’s the art of coaching: not just having a framework, but shaping it to fit the runner’s strengths, weaknesses, and goals. Done right, each athlete still moves through the same journey — from base, to specifics, to taper — but in a way that truly prepares them to perform on race day.

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