328. How to Run 101 Masterclass (Part 2) – Structuring Workouts, Speed, Long Runs & Strength

<p>Welcome back to Part 2 of our Marathon 101 Masterclass series! Following the response to our initial guide, we dive deep into how to structure your training weeks, execute quality workouts, and build a body that holds up under marathon fatigue.</p><p><strong>In this episode, we cover:</strong></p><ul><li><p><strong>Myth Busting &amp; The 80/20 Rule:</strong> Why running faster all the time won&#39;t make you faster on race day, and how volume builds endurance.</p></li><li><p><strong>Polarized Training:</strong> Differentiating hard days from easy days to maximize recovery and efficiency.</p></li><li><p><strong>The 4 Phases of Marathon Training:</strong> A step-by-step breakdown from early strides and fartleks to threshold work, peak race-pace sessions, and the taper.</p></li><li><p><strong>Microcycle Flexibility:</strong> Adjusting weekly workouts based on recovery needs, age, and individual adaptation.</p></li><li><p><strong>Strength Training for Runners:</strong> Essential movements to improve running economy, protect tendons, and maintain posture late in the race.</p></li><li><p><strong>Practical Micro-Habits:</strong> Adding light strides and dynamic warm-ups to improve range of motion.</p></li></ul><p><strong>Life &amp; Travel Updates:</strong></p><ul><li><p>Race week coverage from the TCS Sydney Marathon.</p></li><li><p>Updates on our upcoming running documentary <em>Why They Run</em>, screening this November at IRX in Amsterdam.</p></li></ul><p><strong>Resources &amp; Links Mentioned:</strong></p><ul><li><p>Learn more about the documentary project: <a href="https://whytheyrun.com" target="_blank" rel="noopener">Why They Run</a></p><p><strong>Connect with Us:</strong></p><ul><li><p><strong>Our website: </strong><a href="https://www.marathonjournal.com/"><strong>https://www.marathonjournal.com</strong></a></p></li><li><p><strong>Instagram: </strong><a href="https://www.instagram.com/runningpodcast"><strong>https://www.instagram.com/runningpodcast</strong></a></p></li><li><p><strong>YouTube: </strong><a href="https://www.google.com/search?q=https://youtube.com/%40marathonjournal"><strong>https://youtube.com/@marathonjournal</strong></a></p></li><li><p><strong>Follow us on Strava: </strong><a href="https://www.strava.com/athletes/30798607"><strong>https://www.strava.com/athletes/30798607</strong></a></p></li></ul></li></ul>