Explain the key principles of marathon training—how fitness builds, why rest matters, and how intensity should be distributed.
Understand how muscles, mitochondria, cardiovascular system, and neural pathways adapt and improve through endurance training to make you a stronger, more efficient runner.
Learn how your body produces energy during marathon running through aerobic and anaerobic systems, and how different workouts target lactate threshold, VO₂max, and fat oxidation.
Learn how heat, cold, altitude, and humidity affect marathon training and racing, and discover strategies for adaptation, safety, and performance in varied environmental conditions.
Master the tools and methods to track marathon training progress including heart rate zones, pace zones, field tests, lactate testing, and wearable device metrics.
Master the essentials of endurance nutrition including carbohydrates, fats, protein, hydration, and electrolyte balance to optimize training, recovery, and race-day performance.
Master the six core training principles—overload, specificity, progression, individualization, reversibility, and variation—that guide all effective endurance training programs.
Discover how running economy—the energy cost of running at a given pace—affects marathon performance and learn the physiological, biomechanical, and training factors that improve efficiency.
Learn how to quantify and balance training load through volume (weekly mileage), intensity (effort level), and frequency (running days per week) for optimal marathon preparation.
Learn how to structure your training into phases for optimal marathon preparation and peak performance on race day.