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The Biggest Marathon Training Mistake - Do This Instead

I dive into the art and science of setting a realistic marathon goal time and the critical aspects of marathon training that many runners overlook. By shifting focus from arbitrary finish times to performance-based goals, you can take control of your marathon training and race day. Let's unravel the biggest marathon training mistakes and how to fix them with a scientific approach. 🔑 Key Steps for Effective Marathon Training: Setting Realistic Goals: Avoid choosing arbitrary finish times. Focus on performance, not just the clock. Understanding Physiological Demands: Recognize the importance of aerobic capacity, anaerobic threshold, and muscular conditioning in marathon running. Long Run Mistakes to Avoid: • Running too hard for aerobic capacity development. • Making your long runs too lengthy for marathon pace efforts. • Repeating these errors in consecutive runs. • Personalized Training Plans: Implement a plan tailored to your threshold and training zones. Threshold and Training Zones: Conduct a 30min Time Trial (TT) or use recent race data. Calculate threshold using the last 20min of your TT or 10km race. Use my calculators to determine your specific zones. https://drwilloconnor.com/running-tra... Marathon Training Phases: Base Phase (more than 12 weeks out): Focus on Zone 2 heart rate for long runs, aiming for 2 - 2:30 hours. Build Phase (12-8 weeks out): Introduce Zone 3 efforts in long runs, combining heart rate and pace/power metrics. Final Phase (8 weeks out): Progressive runs to establish marathon pace/power, culminating in a 20 mile (32km) run 3 weeks before the race. General Build-Up Plan: Follow a structured plan for gradual improvement and pace consistency. Threshold and Zones 'How-To' Guide: https://drwilloconnor.com/training-zo... LINKS • My Amazon gear recommendations: https://amzn.to/42dcTLS • Training Plans: https://drwilloconnor.com/ • Training Blog: https://runningheadfirst.substack.com/ • Podcast: https://podcasts.justcast.com/running... • Strava:   / strava   • Instagram:   / drwilloconnor   #marathon #running #runner