The marathon recruits 100% of your slow-twitch fibers, 23% of your intermediate fast-twitch fibers, and 0% of your super fast-twitch fibers. That means…
- 80% of your maximal aerobic capacity
- 40% of your maximal speed
- 2.5% anaerobic contribution
- 2.6mmol blood lactate/liter
The 3 physiological determinants responsible for faster marathon times are…
Aerobic fitness = your maximal oxygen uptake expressed in VO2max.
Neuromuscular power = your ability to generate force quickly.
Marathon-specific endurance = a high lactate threshold, extraordinary muscular fatigue resistance, large glycogen stores, a well-developed fat-metabolism, and running economy at marathon pace.
If you are not trained for the unique demands of marathon-specific endurance, you will not surpass your current marathon race ability despite a solid foundation of aerobic fitness and muscular power. Rather, they are a pre-condition for marathon-specific endurance.
Now, how do you optimize all three variables – aerobic fitness, muscular power, and marathon-specific endurance – for faster marathon times?
That is the art and science of effective training. It is based on purposeful and precise workouts, a structured training week, dedicated focus blocks, and peak performance cycles.
Marathon Training Plans
Train with the same system used by professional athletes to set a new personal record at your next marathon race.
✔ Elevate your aerobic capacity (VO2max)
✔ Boost your lactate threshold/tolerance
✔ Increase your neuromuscular power
✔ Upgrade your fatigue resistance
✔ Improve your running economy