Building your aerobic base and structuring your training cycles
The 10% rule sounds simple, but weekly mileage compounds quickly. What the research actually says, how recovery weeks change the math, and how to judge whether a buildup is realistic.
Understand the purpose behind every type of training run, from easy runs and long runs to intervals, fartlek, strides, and progression runs, and how each one builds marathon fitness.
Learn what running cadence is, why the 180 spm rule is a myth, and when adjusting your cadence might (or might not) help your running.
Understand what Grade Adjusted Pace (GAP) is, how it's calculated, and when to use GAP versus actual pace for evaluating your hilly runs.
Learn how to taper effectively for your marathon: optimal volume reduction, maintaining intensity, sharpening workouts, and managing the mental challenge of running less.
Learn what tempo runs are, how they differ from threshold runs, how to find your tempo pace, and common mistakes to avoid.
How weekly training aggregation unlocks better marathon preparation. Learn what research says about periodization, intensity distribution, and injury prevention.
