Master These 3 Types of Marathon Training for Better Results

Three essential types of marathon training form the backbone of any successful plan: long runs, tempo workouts, and strides. Each type trains a different system in your body — from endurance to mental focus to speed. If you skip one, you risk showing up on race day underprepared. This guide breaks down each training type and explains how to use it smartly, even if you’re a beginner or busy runner. Let’s build smarter, not just harder.

🧱 Why These 3 Training Types Matter

Marathon training is about more than just running long distances. To get stronger, faster, and avoid burnout, your weekly plan needs a smart balance of three key workout types. Each targets a different part of your fitness—building endurance, increasing speed, and improving how efficiently your body uses oxygen.

Together, these training types create a solid foundation that prepares you for race day, no matter your experience level.

Endurance Runs (LSD – Long Slow Distance)

Endurance runs are the heart of marathon training. They build the stamina you need to keep going when your legs get heavy, especially past 30 kilometers. These runs are done at a comfortable pace — often called “talking pace” — so you can hold a conversation while running.

Using a heart rate monitor, aim for 60–70% of your max heart rate during these runs. This pace teaches your body to burn fat efficiently, strengthens your cardiovascular system, and builds mental toughness and pacing skills.

Practical Tips

• Keep these runs slower than your marathon pace to avoid burnout.

• Use podcasts or music to stay relaxed and focused.

• Schedule one long run per week, preferably on weekends.

• Gradually increase the distance over time.

For beginner and intermediate runners, this is your most important weekly session. It’s not about speed — it’s about finishing strong.

Lactate Threshold (LT) Training

Lactate threshold training helps you run faster for longer. Your lactate threshold is the point where fatigue builds up faster than your body can clear it. Training at this intensity raises that threshold, letting you sustain a quicker pace during your marathon.

Common LT workouts include tempo runs, intervals, and hill repeats — all performed at a “comfortably hard” effort, around 80–90% of your max heart rate.

Examples:

• Tempo runs: 20–40 minutes at LT pace, with warm-up and cool-down.

• Intervals: 4 x 8 minutes at threshold pace, with rest jogs in between.

• Hill repeats: Running hills 800–1500 meters at a strong pace.

Using a heart rate monitor or perceived effort scale helps you stay in the right zone.

VO₂ Max Training

VO₂ max training improves your body’s ability to use oxygen during intense efforts. These sessions are high-intensity and usually done in short intervals close to your maximum heart rate (95–98%).

Because of their intensity, VO₂ max workouts should be done sparingly — usually once a week or less.

Effective VO₂ max workouts:

• Short intervals: e.g., 6 x 2 minutes fast pace, with recovery jogs.

• Hill sprints: 8 x 30 seconds all-out uphill, with full recovery.

• Fartlek sessions: Alternating 1-minute fast and 1-minute easy repeats.

These workouts boost your aerobic power and speed but aren’t recommended for beginners.

🔗 Want the full plan? How to Structure Marathon Training Week by Week

🥣 Endurance Runs (LSD – Long Slow Distance)

Endurance is the heartbeat of marathon training. Without it, you won’t reach the finish line — no matter how fast you are. These long runs build the physical and mental stamina needed to keep going, especially after 30K when the body begins to struggle.

How It Works:
Endurance runs are performed at an easy to moderate pace, often called “talking pace.” You should be able to hold a conversation throughout the run. If you’re using a heart rate monitor, aim for 60–70% of your maximum heart rate.

Running long teaches your body to:

• Burn fuel more efficiently (especially fat as fuel)

• Strengthen your cardiovascular system

• Improve running economy

• Build mental toughness and pacing skills

Practical Tips:

• Keep it slower than your marathon pace to avoid burnout.

• Use podcasts or music to stay relaxed and focused.

• Schedule one long run per week — often on weekends.

• Gradually increase the distance over time.

For beginner and intermediate runners, this is your most important session of the week. It’s not about running fast — it’s about finishing strong.

🔗 New to long runs? The Beginner’s Guide to Marathon Long Runs

🚀 Lactate Threshold (LT) Training

Once your endurance is solid, it’s time to run faster for longer. That’s where LT training enters. Your lactate threshold is the point where your body starts accumulating more lactate (fatigue) than it can clear. Push past that too often, and you’ll slow down fast.

By training around this threshold, your body adapts — and your pace improves at the same effort level.

Why It Works:
Lactate threshold training increases the pace you can maintain for a long time without crashing. It’s especially helpful for race day, where you’ll need to stay just below that red zone for hours.

Common LT Workouts:
🏃 Tempo Runs

• Duration: 20–40 minutes

• Effort: “Comfortably hard” — breathing hard, but in control

• Structure: Warm up 10–15 mins → Run 5–8 km at LT pace → Cool down 10 mins

🏃 Intervals

• Example: 4 x 8 minutes at threshold pace

• Rest: 3–4 minutes easy jogging between each

• Gives high-quality work without the deep fatigue of VO₂ max sessions

🏃 Hill Repeats

• Run hills of 800–1500 meters at a strong pace

• Combines strength, threshold, and running technique

• Adds variety and keeps training mentally fresh

💡 Pro Tip: Use a heart rate monitor or perceived effort (Borg scale) to stay in the correct zone — around 80–90% of max HR.

🔗 Need pacing help? How to Find Your Tempo Pace

🧨 VO₂ Max Training

If endurance builds your base and threshold builds race pace, VO₂ max training adds power. It improves your ability to use oxygen efficiently during hard efforts. This leads to better aerobic capacity, improved speed, and faster recovery between efforts.

VO₂ max workouts are intense. You don’t need a lot of them, but they pack a punch.

How It Works:
These sessions push your body near its maximum capacity — around 95–98% of your max heart rate. Because of their intensity, they’re usually done in short intervals.

Effective VO₂ Max Workouts:
🧨 Short Intervals

• 6 x 2 minutes fast (5K race pace or faster)

• 90 seconds easy jog between each

• Always include warm-up and cool-down

🧨 Hill Sprints

• 8 x 30-second all-out sprints uphill

• Full recovery between each (walk or slow jog)

• Builds raw strength and explosiveness

🧨 Fartlek Sessions

• 1-minute fast / 1-minute easy — repeat 8–10 times

• Playful, terrain-adaptive workout that improves speed and endurance

🚨 Warning: VO₂ max sessions are not for beginners. Start with tempo runs and endurance work first. As your fitness improves, add one VO₂ max session per week — no more.

🔗 Curious about intervals? Interval Running for Marathoners – Complete Guide

⚡ Bonus: Strides

Strides are short, fast bursts (50–150 meters) done at near max speed — but without sprinting all out. Think of them as “speed drills” that help your form, rhythm, and neuromuscular coordination.

Why Add Them:

• Improve your running economy

• Add variation without taxing the system

• Make hard sessions feel smoother over time

🏃‍♂️ Do 4–6 strides at the end of an easy run once or twice a week.
Take full recovery between each. Focus on relaxed, efficient form — not all-out speed.

🛌 Recovery Training

All training is wasted without recovery. After your long run, VO₂ max intervals, or tempo session, your body needs time and gentle movement to absorb the benefits.

Recovery runs are slow jogs (50–60% HR max), often done the day after a hard effort. They increase blood flow and help remove waste products, speeding up recovery.

💡 Tip: If you’re a beginner, it’s often better to take a full rest day instead of running again. Listen to your body.

🔗 What’s the best way to recover? Top Recovery Tips After Long Runs

🧠 Mental Training: Strengthen Your Marathon Mindset

Running a marathon isn’t just about distance or pace — your mindset can make or break your race. When your legs start to fade after mile 20, it’s your mental endurance that pulls you through.

How to Train Your Mental Strength:

• Visualize your race day — include both the good moments and the tough ones.

• Practice running “through the wall” mentally on your long runs.

• Use short mantras to stay focused: Strong and steady, One mile at a time.

• Build positive self-talk into your training: I’ve trained for this. I belong here.

💬 Pro tip: Mental training doesn’t require extra time. Practice it while running — especially during tough sessions or long runs.

🔗 Need a mental boost? 10 Motivating Marathon Training Tips

🥗 Fueling Matters: Nutrition as the Fourth Pillar of Training

You can have the best training plan in the world — but without fuel, you’re going nowhere fast.

During training:

• Runs longer than 60–75 minutes require on-the-run fueling.

• Use energy gels, chews, bars, or sports drinks — but always test them during training.

• Aim for 30–60 grams of carbs per hour depending on your pace and tolerance.

Before and after your runs:

• Eat a carb-rich meal 2–3 hours before longer sessions.

• Refuel quickly after workouts with carbs and protein to aid recovery.

• Hydrate consistently — not just during long runs, but throughout the week.

🥣 Remember: Nutrition is personal. Test, adjust, and find what works best for your stomach and energy levels.

🧱 Building Forward: From Framework to Personalized Plan

Now that you understand the three core run types — plus mental and nutrition tips — it’s time to shape them into a progressive training journey.

Here’s how to build forward:

• Gradually increase your weekly mileage over 12–16 weeks.

• Add strength training and mobility work 1–2 times per week.

• Mix up surfaces and run types to reduce injury risk.

• Follow a periodized plan: balance build-up weeks with recovery.

🎯 The goal isn’t just more miles — it’s smarter miles.

🩹 Injury Prevention: Stay Healthy, Stay in the Game

Training for a marathon is a long journey — and the biggest risk isn’t missing a run. It’s getting injured and being sidelined for weeks.

Here’s how to train smart and stay injury-free:

• Respect recovery: Build in at least one full rest day per week.

• Don’t ignore small pains — they rarely go away on their own. Early treatment matters.

• Strength train regularly: focus on glutes, hamstrings, and calves — the engine room of every runner.

• Warm up properly before speed work and long runs.

• Rotate your shoes if possible, and replace them every 600–800 km (375–500 miles).

🛠 Think of injury prevention as maintenance, not repair. It keeps your body ready for the next big session — and the race itself.

🔗 Stay healthy with this: Cross Training for Runners – Prevent Injuries and Build Strength

🚫 Common Marathon Training Mistakes (and How to Avoid Them)

Even experienced runners fall into these traps. Let’s make sure you don’t.

Going too fast on easy days
Use a heart rate monitor or perceived effort. Easy should feel easy — you’re building aerobic capacity, not racing.

Skipping long runs
Treat long runs as non-negotiable. If life gets in the way, reschedule — don’t cancel.

Ignoring signs of overtraining
Watch for poor sleep, mood changes, or declining performance. Take a down week if needed — recovery is part of progress.

Trying something new on race day
Practice everything in training — your race fuel, breakfast, pacing, and even clothing. No surprises.

💪 Staying Motivated on the Long Road to 26.2

A marathon plan takes weeks — sometimes months. You’ll hit highs and lows. Motivation dips are normal — but they don’t have to derail you.

Set mini-goals: A strong long run, a new weekly mileage record, or nailing your fueling.

Run with a group or partner: Accountability helps.

Track your progress: Use a journal or app. Seeing improvement is incredibly motivating.

Celebrate the small wins: Every completed workout builds your confidence.

🧭 Your “why” matters. Whether it’s a personal goal, a cause, or proving something to yourself — remind yourself of it often.

🔗 Feel stuck? What to Do When You’re Losing Motivation in Training

🗓️ How to Put It Together

The beauty of this approach is its simplicity. Instead of trying to cram every training method into your week, focus on:

This 3-session structure forms a powerful, time-efficient base. It’s ideal for busy runners, and you can easily build around it as you grow.

🔗 Ready to start? Download the Beginner Marathon Training Plan

🔁 Adapting to Your Level

 

The further along you get, the more you can fine-tune — but the core stays the same.

Final Thoughts

Marathon training doesn’t have to be complex. These three best ways — endurance, lactate threshold, and VO₂ max — form a rock-solid strategy that works for every distance from 3K to 42K.

With just three focused sessions a week, you’ll train smarter, not harder. You’ll gain fitness, avoid burnout, and feel more confident at the starting line.

---

Your training is your strategy. Build it with purpose — and your marathon success won’t be left to chance.

💬 What About You?

Have you tried these types of training in your marathon journey?
What’s been most helpful for you?