A comprehensive, research-backed, open-source guide to marathon training. Built by runners, for runners.
Explain the key principles of marathon training—how fitness builds, why rest matters, and how intensity should be distributed.
Define and explain the core running workouts, their purpose, execution, and common mistakes.
Explain the base, build, peak, and taper phases and how they connect.
Address typical pitfalls and provide actionable guidance.
Everything that supports running directly—strength, mobility, drills, cross-training—for holistic preparation and injury prevention.
Teach how to rest, recover, and monitor fatigue for sustainable progress and preventing burnout.
Evidence-based guidance for staying healthy, addressing common injuries, and understanding biomechanics.
Learn how easy runs, cross-training, dynamic stretching, and recovery walks facilitate healing, understand when active recovery beats complete rest, and implement effective recovery protocols.
Master the timing, structure, and implementation of deload weeks to prevent overtraining, maintain adaptations, and optimize long-term marathon training progression.
Master post-workout nutrition timing and composition, understand the recovery window, and learn daily nutrition strategies that support training adaptation and immune function.
Identify the warning signs of overtraining syndrome, understand the difference between functional overreaching and harmful overtraining, prevent burnout through smart training management, and recover when overtrained.
Understand the fundamental principles of recovery, discover the critical difference between rest and active recovery, and learn why adaptation happens during recovery rather than during training itself.
Evaluate the evidence behind compression garments, ice baths, massage, and other recovery tools to make informed decisions about which modalities genuinely enhance recovery versus marketing hype.
This knowledge base is open-source. Contribute your expertise, fix errors, or suggest new content to help the running community.
Contribute on GitHub