Marathon Masterclass Notes (RNT Fitness Radio)

VO2 max type sessions

Training sessions like six times 800m with two-minute-thirty jog recoveries that are argued to have no relationship to marathon performance.

Lactic acid byproducts

Not lactate byproducts; focuses on the aerobic/anaerobic energy mix and fueling strategies for marathoning.

Zone 2 training

Traditional concepts about training zones that are challenged in relation to their importance in marathon success.

Sub-3 hours marathon

A target achievement for non-elite runners, with training strategies to help them reach this goal.

Aerobic strides

Progressive strides aimed at improving turnover and running economy, often initially conducted at roughly 5K effort.

Hill blasts

Short bursts of running uphill designed to improve hip extension and running power, typically done at around 98% effort.

Half-marathon benchmark

A marker for marathon readiness, with finishing times between 1:20-1:26 indicating potential success in the marathon.

Marathon Bridge

A transition phase of training designed to build capacity and prepare runners for marathon-specific workouts.

Super Base

A foundational training phase aimed at improving running efficiency and endurance before intense marathon training.

Funnel concept

An approach that combines faster midweek workouts with controlled marathon pace long runs to enhance speed and endurance.