Marathon Running Podcast by Marathon Journal · Episode 328 · August 24, 2026 · 30 min

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

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. In this episode, we cover: Myth Busting & The 80/20 Rule: Why running faster all the time won't make you faster on race day, and how volume builds endurance. Polarized Training: Differentiating hard days from easy days to maximize recovery and efficiency. The 4 Phases of Marathon Training: A step-by-step breakdown from early strides and fartleks to threshold work, peak race-pace sessions, and the taper. Microcycle Flexibility: Adjusting weekly workouts based on recovery needs, age, and individual adaptation. Strength Training for Runners: Essential movements to improve running economy, protect tendons, and maintain posture late in the race. Practical Micro-Habits: Adding light strides and dynamic warm-ups to improve range of motion. Life & Travel Updates: Race week coverage from the TCS Sydney Marathon. Updates on our upcoming running documentary Why They Run , screening this November at IRX in Amsterdam. Resources & Links Mentioned: Learn more about the documentary project: Why They Run Connect with Us: Our website: https://www.marathonjournal.com Instagram: https://www.instagram.com/runningpodcast YouTube: https://youtube.com/@marathonjournal Follow us on Strava: https://www.strava.com/athletes/30798607