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Prioritize slow runs to improve without adding stress or overloading your body.
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Limit high-intensity workouts to avoid overtraining or injuries during preparation.
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Follow an approach that favors gradual progress to improve your marathon performance.
Running faster doesn’t mean increasing the complexity of your workouts. This is a common mistake that you might have made yourself. Overdoing speed sessions isn’t the best way to get faster. Instead, focus on running more, but at an easier pace.
This is supported by a new study, the first to analyze marathon training strategies in relation to finish times on a large scale of amateur runners. The study examined the training habits of runners during the 16 weeks leading up to their marathon.
Classification of training zones
The study divided training intensities into three zones: easy, moderate and difficult (to simplify terminology and avoid confusion with other classifications).
- Easy means relaxed-paced runs, suitable for conversations.
- Moderate identifies more challenging runs, at an intensity you can sustain for 45 to 60 minutes.
- Difficult finally refers to high-intensity workouts such as interval training and sprints.
Training strategies for each zone
The study also analyzed how much time runners spent in each zone and classified them into four main training strategies:
1. Pyramidal: mostly easy runs, with some moderate and a few hard sessions.
2. Polarized: focused mainly on easy and hard intensities, with little moderate work.
3. Threshold: primarily moderate-intensity runs.
4. High-Intensity Training (HIT): most of the time dedicated to hard workouts.
The best approach? The pyramid strategy
The pyramidal strategy proved to be the most effective, especially for the fastest runners. This means that most of your runs should be at an easy pace, with fewer moderate sessions and even fewer hard efforts. This approach allows you to accumulate miles without overstressing your body, helping to prevent injuries.
More easy miles, less stress
This is also the approach used by the fastest runners, who focus on significantly more easy miles rather than increasing the number of hard or intense sessions. It’s not about adding speed intervals but building a strong base with relaxed running.
Why slow runs matter
Focusing on slow runs might seem too simple to make a difference. However, they are crucial for:
- Strengthening your aerobic system and improving endurance;
- Preventing injuries and excessive fatigue;
- Maintaining consistent training week after week.
Moderate and intense workouts are equally important, as long as they are planned carefully: too much stress and too little recovery can undermine your plans and progress.
Keep it simple
As you prepare for your next marathon, don’t overcomplicate things or exhaust yourself with too many high-intensity workouts. Instead, focus on logging more slow miles-safe, effective, and ideal for improving without burning out. If it works for the champions, why wouldn’t it work for the rest of us? ;)