Marathon Training Peak Run Guide

Taggart VanEtten, the coach behind the advice, is an accomplished ultrarunner and former triathlete with a marathon personal best of 2:37, achieved on minimal specific training. He is known for high-mileage training and has set a 100-mile treadmill world record, running at an average pace of 6:55 per mile. VanEtten is coached by CJ Albertson, another elite marathoner known for a high-volume approach. The principle of executing peak long runs at a pace slower than your goal marathon pace is a widely adopted strategy designed to build endurance without excessive stress on the body. Running at this controlled effort, roughly 60-70% of maximum effort, trains the body to become more efficient at using fat for fuel. This process, known as glycogen sparing, conserves stored carbohydrates, a more limited energy source, for later in the race. Slowing down on long runs provides significant physiological benefits that are crucial for marathon success. It aids in the development of slow-twitch muscle fibers, which are vital for sustained endurance, and increases the density of capillaries that deliver oxygen to the muscles. This aerobic development is key for the final, most challenging miles of the 26.2-mile distance. A key benefit of the MP+30-45 seconds/mile approach is that it allows for a quicker recovery compared to long runs performed at or near race pace. This reduced physiological strain helps prevent overtraining and injuries, allowing for more consistent training in the crucial final weeks before the marathon. While VanEtten's advice offers a specific formula, other training philosophies incorporate different kinds of peak long run efforts. Some plans advocate for including significant blocks of miles at goal marathon pace within the long run to simulate race day conditions. Others utilize "fast-finish" long runs, where the last several miles are run at a progressively faster pace, teaching the body to push through fatigue.