Podcasts · Marathon Running Podcast by Marathon Journal
328. How to Run 101 Masterclass (Part 2) – Structuring Workouts, Speed, Long Runs & Strength
· 31 min · S7 E328
Episode 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:
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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.
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Polarized Training: Differentiating hard days from easy days to maximize recovery and efficiency.
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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.
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Microcycle Flexibility: Adjusting weekly workouts based on recovery needs, age, and individual adaptation.
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Strength Training for Runners: Essential movements to improve running economy, protect tendons, and maintain posture late in the race.
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Practical Micro-Habits: Adding light strides and dynamic warm-ups to improve range of motion.
Life & Travel Updates:
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Race week coverage from the TCS Sydney Marathon.
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Updates on our upcoming running documentary Why They Run, screening this November at IRX in Amsterdam.
Resources & Links Mentioned:
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Learn more about the documentary project: Why They Run
Connect with Us:
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Our website: https://www.marathonjournal.com
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Instagram: https://www.instagram.com/runningpodcast
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YouTube: https://youtube.com/@marathonjournal
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Follow us on Strava: https://www.strava.com/athletes/30798607
Links in the notes 5
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