Purpose: This document will outline my core beliefs about what will help me produce my best performance on April 13th 2025 in the Rotterdam Marathon.
Context: A small bit of background is important before we get going. I am not a professional runner (far from it). I have work, family and social commitments like the vast majority of people who run marathons. I am self employed with good flexibility over my working hours and I don’t have children so my time available to train is quite good.
Sporting Background: I played a range of team sports growing up and was competitive in these until my mid twenties. Studying and working abroad nudged me towards individual training. This was typically strength training and a mix of field based interval running and continuous road or trail running. I was still holding onto the thought of returning to team sports realistically. After moving back to Cork in late 2019 I made a conscious decision to focus on running.
Running Background: For the last two years I have averaged over 70km / week. This would usually be 4 or 5 days running. I have had short periods where I ran 6 days per week. I have trained for and completed one ultramarathon on the trails, two trail marathons and one road marathon. I’ve done loads of trail and road half marathons and loads of shorter road races. My marathon time in Paris in 2023 was 2.47 and I ran a 1.20 half marathon in September 2024 so that gives you a good idea where I am.
Why Plan My Own Training?: It’s pure curiosity and interest. I’m under no illusions I may run a better time if I hire a coach or join a club but I love planning my training and learning about different approaches. I have a BSc in Sport & Exercise Sciences and an MSc in Physiotherapy so I’m well placed to be able to filter out what’s sensible and what’s rubbish. The following manifesto is a note to myself which attempts to pull together what I’ve learned. It should help me plan and execute an effective training block and hopefully there is value for
you too.
Training
Let the fitness come - It’s a long block, don’t force it. You can’t expect to be hitting goal race day paces easily in the early part of the build. Don’t panic or train at too high an intensity when the session plan includes “marathon pace” work.
Long runs don’t have to be huge workouts - Long runs without marathon pace work are still a useful stimulus. You have fallen into the trap of every long run being a big workout before. Embrace lower intensity long runs when needed.
There’s no magic workout - Effective key long runs including marathon pace work come in different shapes and sizes. Don’t agonise over the session layout. Plan what you think is appropriate and stick with it.
Mid week intensity - I think one session is my best option. Change the focus (Vo2, threshold, marathon pace) as needed but don’t try to fit too much in. Hill sprints or strides can be part of easier runs. You know you respond well to steady running - mid to upper zone 2. The weekend long run can be the second session. Intensity of this will depend on the week.
Use races wisely - This was a mistake in the last build, there weren’t any races. Pick ones that suit your schedule and be clear what you want to get out of them. They shouldn’t upset your overall plan.
Run with others - It’s worth being flexible with times, routes or paces if it means some, or all of your run is with others. This is especially true on the weekends.
Vary routes - It’s worth the small bit of extra planning and travel if it means you can run in a more stimulating or new environment.
Treadmill options - There are going to be periods of terrible weather. Plan ahead and use the treadmill in the gym. If it means changing your session slightly that’s fine.
Load management - A structured week suits you, try to stick with it. A risk here is missing a run and trying to squeeze it in, you’ve done this before. If you miss a run, view it as extra recovery rather than worrying about it. Nail the following week.
Pace ranges - Some days are going to feel better than others. Give yourself as broad a pace range as you can to still hit the target of the session. Don’t obsess over training splits, if it felt like the right effort level for what you’re trying to achieve it probably did the business.
“Niggles” and decision making - You’re not going to feel perfect all the time. If something is feeling worse as the run goes on it needs to be dealt with. If something is changing your running mechanics it needs to be dealt with. Intervene early, a short period of cross training can solve a lot of problems. If your gut feeling is that you’re okay to keep running then go with that.
Keep the weeks rolling - No heroic weeks, no write off weeks.
Cross training - This can be a big point of difference from your last marathon block. Friday or Sunday bike or elliptical work can be added lower intensity volume.
Strength work - Your strength levels are good. Don’t let them slip. Non negotiable to have one high quality session per week focusing on high force outputs. Second session can be lower intensity accessory work. Plyometric work can be part of warm ups. You know this helps with durability.
Nutrition
Don’t overcomplicate it - This is a strength, make sure you're getting enough of what you need and don’t overdo what you don’t need.
Bodyweight - You know your healthy range, lighter than this doesn’t mean you’ll be faster.
Run Fuelling - You don’t need to be running fasted. A carb drink or a banana and milky coffee is the minimum pre early morning running. Act the day before a long run, you can’t make it up that morning. Eat or drink something carby quickly after longer or harder runs. Use gels / drinks during training sessions as needed, plan ahead accordingly.
Planning - Make lunch for the following day when cooking, pack snacks for work the night before and nail a proper grocery shop weekly. Have cereals, wraps, yoghurts stocked up at work.
Lifestyle
Compartmentalise - You can’t let training for a marathon take over. Focus on running when appropriate but switching off from it is just as important.
Nail the basics - Be organised with gear, food and logistics for training. Don’t let the straightforward things become drawn out.
Sleep - You’re good with this, it has to be a priority. Phone use late is the biggest risk. Stick it in a drawer in the kitchen by 9.30pm.
Rest - If you have free time and know resting would benefit you make good use of it. Scrolling on your phone is not the same as reading a book or watching a match. Keep your phone out of the room.
Socialising - The right amount of socialising is essential and gives you energy. Make the effort to build it into your week, Bonus points if you can hang out with people and not talk about running!
Alcohol - Weigh up if what you gain from it will be worth the impact from it. You’re not going to cut it out so pick and choose wisely. You know you can enjoy yourself without drinking, don’t be afraid to do this. Rubbish sleep is a high price to pay for a few drinks you weren't pushed about.
Risks
See above - You’ve outlined what you believe in, veering away from this can cause problems. If you do slip a bit, acknowledge it and get back on track as best you can.
Social media - This has a few angles for you. Everyone can be influenced by seeing the training others are doing online. Seeing other people’s long runs on Strava was part of doing too much too soon for your last marathon block. Learn from this. If you post your training plans there can be pressure to execute the sessions. If you’re unsure whether the session you have planned is appropriate on the day you can’t let a previous social media post sway your decision making. If anything, explaining why you changed it is more valuable to everyone.
Injury - At the time of writing you’ve had 9 months without an injury. If you keep that rolling you’ll have 12 months of consistent training for Rotterdam. That has to be a key focus and needs to be in constant consideration when programming, particularly for the longer runs with marathon paces. Don’t try to be a hero.
The unknown - You’re planning here presuming the rest of your life stays fairly stable. If there are big swings in terms of work or family don’t pretend that won’t affect your training. There’s nothing wrong with adjusting your training plans or race goals in line with other priorities.
I’m going to keep this as a live document and I’ll update it if I feel something merits being added. My next steps are to write up a training plan which I’ll start on January 6th. That will give me 12 training weeks and a 2 week taper. I plan to share updates of how my training is going along the way.
Thanks for reading and I’d love to hear any feedback you have. I’m sure you have suggestions that would strengthen this, contact me on Instagram, X or runningbuddytraining@gmail.com.
Patrick
Running Buddy