The Power of Process
One of the biggest mistakes I see runners make? Overdoing it.
They read an article online or hear from a friend that they need to run 51 miles a week to break 3 hours in the marathon. Suddenly, they go from running a few miles a week to 8.5 miles a day, six days a week—and three weeks later, they’re sitting in the PT’s office with an overuse injury.
It’s a journey, not a sprint.
Success in marathon training isn’t about doing something special—it’s about doing the right things consistently over time. The road less traveled in training isn’t what will make all the difference—at least, not in your first marathon. Or your first five. Or even your first ten.
Want to get better? Follow a tried-and-true method first. Build your base, gain experience, and then experiment.
Breaking down training into phases allows you to focus on what matters most at each stage. While these phases often blur together in real-world application, for simplicity, I typically define them as:
✅ Base Phase – Building your aerobic foundation
✅ Endurance Phase – Expanding time on feet
✅ Strength Phase – Gaining durability & power
✅ Speed Phase – Developing race-specific fitness
✅ Peaking Phase – Fine-tuning before race day
If you stay patient and trust the process, you will achieve your goals. Even if your plan isn’t perfect.
The biggest pitfall I see? When things go sideways, instead of taking a step back, runners push harder, run further, and speed up—when what they really needed was to rest or adjust.
Let’s talk about how to start right—with the most critical phase of training: The Base Phase.
The Base Phase: Laying the Foundation
"You can’t build a house without a solid foundation."
I don’t know who first said this, but they were right.
Most runners come to me 12 to 18 weeks before race day. Some with a base, some without. Ideally, I’d have every runner 24 weeks out, so we’d get 6 weeks of pre-base building before official training begins.
But training, like life, is rarely perfect. We work with the time we have.
This is the phase where we set the stage for success—where we build consistency, improve aerobic fitness, and prepare our bodies to handle harder efforts later.
Key Principles of the Base Phase
✅ 1. Be Realistic About Your Training Availability
If you can only run 4-5 days per week, don’t force a plan that requires 7 days a week.
Consistency is more important than raw volume. I’ve seen runners succeed wildly on just four structured days per week as long as they stick with it. The worst thing you can do is start a plan at full speed, then burn out or break down halfway through.
✅ 2. Build Aerobic Endurance—Time on Feet Matters
Your primary goal here is not speed—it’s aerobic fitness.
Regular easy running teaches your body how to use oxygen efficiently.
Longer efforts help stimulate endurance adaptations.
Pacing fluctuates based on how you feel. Some days you’ll feel fresh; other days, you’ll feel off. That’s normal. Adjust your effort accordingly—don’t force an arbitrary pace.
The ability to read your body and adjust is gold. Too many runners push too hard on bad days and don’t go easy enough when they should.
Understanding Pacing in the Base Phase
Every run has a purpose, and understanding pacing is critical to building your aerobic base efficiently. Here's a breakdown of the essential paces you'll use:
📌 Easy Run Pace (E) – Conversational, relaxed effort
The foundation of your training. Feels comfortable. You should be able to hold a conversation while running. Builds aerobic endurance, promotes recovery.
📌 Long Run Pace (L) – Slightly faster than easy, but still comfortable
Teaches your body to run longer while staying efficient. Some long runs stay entirely easy, while others include pace variations later in training. Feels controlled but steady—you should never finish a long run exhausted in the Base Phase.
📌 Tempo Run Pace (T) – Controlled discomfort (about 15-20 seconds per mile slower than 10K pace)
Improves your ability to run faster for longer. Feels steady but sustainable—hard, yet controlled. During the Base Phase, these runs should be introduced gradually and in small doses.
📌 Threshold Pace (LT1 & LT2) – Your body's breaking point for lactate clearance
LT1: A sustainable pace for 60+ minutes (about marathon pace or slightly slower).
LT2: A pace you could hold for 40-50 minutes (roughly 10K race pace).
These efforts come later in training but lay the groundwork for marathon pace work.
📌 Goal Marathon Pace (GMP) – The pace you need to hold for 26.2 miles
If aiming for a sub-3-hour marathon, this is 6:51 per mile.
Workouts later in training will focus on holding this pace in varying conditions.
In the Base Phase, it's more important to build endurance first—pace-specific work comes later.
👉 Key takeaway:
Don't rush speed. This phase is about making sure your body is efficient, strong, and durable before introducing harder efforts. Run easy, increase time on feet, and let fitness build naturally.
✅ 3. Dial in Nutrition, Fueling, & Hydration
I’m still amazed by the number of runners who don’t fuel before, during, or after long efforts.
If you’re not fueling properly, your performance and recovery will suffer.
Pre-run: Eat 2-3 hours before, especially before long efforts. A light protein bar or shake is fine if running early, but you’ll still need to fuel mid-run.
During the run: Anything over 60 minutes? Fuel.
30-60g of carbs per hour for efforts 1-2 hours long.
60-90g of carbs per hour for efforts over 2 hours.
Post-run: Eat something within 30-45 minutes after finishing. This is also the time to rehydrate.
Dial this in early, so there are no surprises on race day.
✅ 4. Strength Training: Keep It Simple but Effective
You don’t need to live in the gym, but you do need to be strong.
Twice a week is enough.
Full-body strength routine once per week.
Posterior-chain focus (glutes, hamstrings, calves & ankles) for the second session.
Bonus: Add core work at the end of each session.
If you’re not a gym person? Bodyweight routines work. Just don’t skip strength—it’s a game changer.
✅ 5. Prioritize Mobility & Flexibility
Marathon training creates stiffness—so counteract it.
Static stretching
Foam rolling
Yoga or mobility work
Resistance bands for activation
These don’t need to be long sessions, but they do need to happen consistently every week.
✅ 6. Cross-Training: Know When to Swap a Run
At some point, life will happen. You’ll feel a nagging ache, have a bad night’s sleep, or just need a break.
When that happens? Don’t force the run. Swap it.
Stationary bike
Road Bike, MTB, Gravel Bike
Swimming, Paddle Board
Rowing Machine
Elliptical
A well-timed cross-training session is 10x more beneficial than forcing an unnecessary run.
✅ 7. Sleep & Recovery Habits—Don’t Neglect This
Training = stress. Recovery = adaptation.
When marathon training, you’ll likely need 9-10 hours of sleep per night. Most adults won’t get that, so prioritize good sleep hygiene:
Get to bed earlier.
Avoid screens late at night.
Optimize sleep conditions (cool, dark room).
Recovery isn’t just sleep, though:
Foam rolling, massage, or stretching post-run.
Ice baths or cold therapy when needed.
If you neglect recovery, your body will break down.
🚨 The Biggest Mistake to Avoid: Rushing Mileage Increases
This is where most runners go wrong.
Too much, too soon = injury.
I personally think the 10% rule is far to arbitrary. But follow the 10% rule—don’t increase your mileage by more than 10% per week. Some runners need even less than that.
Gradual progression always wins.
Final Thoughts on the Base Phase
This is where you set yourself up for success.
If you skip or rush this phase, you’ll pay for it later.
Focus on consistency over intensity.
Nail down your fueling, strength, mobility, and recovery.
Get this part right, and the rest of your training will feel so much smoother.