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MRA

THE ANATOMY OF A MARATHON

The marathon is the ultimate test of endurance for every long-distance runner. Run a fast marathon time once, and brag about it for the rest of your life.

 

Marathon race intensity

  • 40% of your maximal speed
  • 80% of your VO2max
  • 2.6mmol/L blood lactate (LT = 4mmol/L)

Marathon energy supply

  • 99.5% aerobic
  • 0.5% anaerobic

Marathon muscle fiber recruitment

  • 100% of your slow-twitch fibers
  • 23% of your intermediate fast-twitch fibers
  • 0% of your super fast-twitch fibers

 

Marathon training requires a unique combination of maximal aerobic capacity (VO2max), lactate threshold/tolerance, maximal running speed, resistance to fatigue, and running economy. In order to maximize these variables, you will need to carry out your training in different training zones.
 
 

NON-LINEAR PERIODIZATION

What’s more, peak performance training requires a logical sequence where one adaptation piggybacks on another. I’m an advocate of non-linear periodization (multi-pace training) where the emphasis transitions from general to marathon-specific pace.

 

Focus Block 1 = Twin-Base

Highly polarized training with a focus on the extreme ends of the pace spectrum.

>>> General Endurance + Maximal Speed

 

Focus Block 2 = Conditioning

The inclusion of middle-paces that develop your fitness to maximal levels.

>>> Lactate Threshold + VO2max

 

Focus Block 3 = Race-Specific

Emphasis on MRA-specific training while all other variables are maintained.

>>> MRA Race-Specific Endurance + Economy

Marathon Training Plans

Faster times from the 5K to the marathon are not just the result of training more or harder. Start training with the non-linear periodization method used by professional athletes and elite coaches.

You can choose marathon training plans from 4 levels or have one custom made for you.

Elevate your aerobic capacity (VO2max)
Boost your lactate threshold/tolerance
Increase your neuromuscular power
Upgrade your fatigue resistance
Improve your running economy

MRA Beginner

16-week plan
3 running days/week
25 miles/week (40 km/week)

MRA Intermediate

16-week plan
3 - 5 running days/week
40 miles/week (64 km/week)

MRA Advanced

16-week plan
4 - 6 running days/week
55 miles/week (88 km/week)

MRA Pre-Elite

16-week plan
5 - 7 running days/week
70 miles/week (112 km/week)

Marathon Custom

Do you prefer a plan handcrafted for you?

See more details...