The Pyramid of Marathon Training
Do you have this much variation in your weekly running?
Effective marathon training is like building a pyramid. Each layer supports the one on top of it.
You can’t expect to do well in the higher layers unless you’ve first built strong lower layers of support. But when you build from the ground up, you can reach tremendous heights!
Watch “The Pyramid of Marathon Training” Explained on YouTube
The Pyramid of Marathon Training
Layer 1 – Easy Mileage
Simply running easy miles is the foundation of effective marathon training.
80% of your total weekly mileage should consist of easy running.
Increasing your overall mileage is the most impactful thing you can do to better a better runner.
Want to increase your weekly mileage safely and gradually?
Check out my 12-Week Base Building Training Program.
Layer 2 – Tempo Running
Tempo runs are the most important workout for marathoners.
10% of your total weekly mileage should consist of tempo running.
Tempo pace ranges from as fast as 10K pace to as slow as marathon pace.
It teaches you to get comfortable sustaining fast paces for longer.
Discover the best tempo runs to do throughout training:
Check out The Complete Marathon Training Program
Layer 3 – Speed Workouts
Speed workouts help marathoners run faster race times.
8% of your total weekly mileage should consist of speed workouts.
Speed workouts for marathoners are best run between 5K pace and 10K pace.
These paces break marathoners out of the bad habit of running slow all the time, and can help you bust through a plateau that simply running more easy miles can not achieve.
Learn the best speed workouts to do while marathon training:
Check out The Complete Marathon Training Program
Layer 4 – Racing + Strides
Your fastest running needs to be reserved for racing and strides.
Only a tiny percentage of your total mileage should be run this fast, but when you do this it makes a huge difference.
Run strides 2 or 3 times per week year round to improve your running form and top end speed.
Do these strides at the end of your run:
4 x 20 second repeats, run a bit faster than 5K race effort. Give yourself 60 seconds rest between each stride.
Do these four things right and you will reach impossible heights.
