Marathon training doesn’t have to feel like an impossible puzzle.
In a recent video, running coach Ben Parkes stripped away all the complexity to reveal what actually matters: three essential runs that form the backbone of marathon success.
Master these three workouts, and everything else falls into place.
Here’s exactly how to maximize each one for race day performance.
Jump to:
The Long Run: Building Your Marathon Foundation
This is arguably the most critical session in any marathon training plan. Long runs build endurance, mental toughness, and create physiological adaptations necessary to complete 26.2 miles.
Most marathon plans gradually increase long run distance, topping out somewhere between 18 to 23 miles. But distance alone isn’t everything.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Practice Your Race Day Nutrition Strategy
Long runs offer perfect opportunities to practice fueling and train your gut to absorb carbohydrates efficiently. Without proper fuel absorption, hitting the wall becomes inevitable.
As a rough guide, we’re going to look at around about 25 to 30 grams of carbohydrates every 30 to 40 minutes during your long runs and during those races as well.
Parkes recommends trying multiple gel brands during training—his personal favorites include Precision Hydration, Maurten, High Five, and Science in Sport. Testing various products prevents unpleasant race day surprises.
Long runs also allow testing race day kit, including how to carry nutrition and fluids. Whether using a running belt, naked band, or hydration vest, everything needs trial runs.
How Fast Should Long Runs Be?
Pacing varies based on training goals. Parkes incorporates long runs with marathon-pace blocks built in, allowing runners to experience race pace when fatigued—replicating late-race conditions.
These structured efforts also break up monotony mentally. Other weeks feature entirely easy-paced long runs, simply banking time on feet.
Strategic Long Run Planning
Consider scheduling long runs at the same time your goal race starts. This allows practicing morning routines, including breakfast timing.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Route planning matters too. Parkes prefers simple out-and-back courses for key workouts, eliminating navigation stress. Planning post-run recovery—refueling quickly, stretching, changing into warm clothes—ensures proper adaptation.
Easy Runs: The Foundation Most Runners Get Wrong
Here’s the brutal truth: most runners run their easy days too hard. This single mistake derails more training plans than any other factor.
Easy runs build aerobic base without excessive stress. They allow mileage increases while minimizing injury risk. Running every workout hard leads to burnout and frequent injuries.
What Pace Counts as “Easy”?
Conversational pace serves as the gold standard. If holding a conversation feels comfortable, the pace is appropriate.
That’s why run clubs are particularly good and going out running with other people because you can run nice and easy, chatty, and have a catch up about everything that’s going in your running world.
For runners using heart rate monitors—chest straps or quality armbands—staying in Zone 2 works well. As a rough guide, this typically ranges between 130 to 150 beats per minute, though age affects these numbers.
Why Easy Pace Ranges Exist
External factors—stress, sleep quality, work demands—influence daily performance. Some days require slower paces within the easy range. Well-rested days naturally feel faster.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Listen to your body. Never push easy runs. Social media creates pressure to post impressive paces, but proper easy running builds the aerobic foundation that produces race day success.
Speed Work: The Secret to Running Faster
Speed sessions are essential for improving pace, building leg turnover, and raising VO2 max. Running faster than marathon pace makes race pace feel substantially easier.
Speed work also improves running form and builds strength. Better movement efficiency means covering ground with less energy expenditure. Increased cadence reduces ground contact time and injury risk.
Three Essential Speed Session Types
Interval Sessions involve short, fast bursts with rest periods between efforts. Classic examples include:
- 800-meter repeats
- 1-kilometer repeats
- Mile repeats
- Time-based intervals (3, 6, or 8 minutes)
These workouts improve top-end speed and running economy.
Tempo Runs feature longer efforts at comfortably hard pace—typically around half-marathon pace. Classic 20-minute tempo runs build speed endurance, training bodies to sustain harder efforts.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Progression Runs involve getting faster throughout the workout, with each mile or kilometer quicker than the previous one.
This is a really great one because it teaches the body to push harder towards the end of a run, which is what it’s going to be like during the marathon as we get to that sort of second half of the marathon.
Progression runs build mental toughness essential for marathon success.
Balance Prevents Burnout
Speed work requires careful management. Running every session fast guarantees burnout and injury. Including one or two speed sessions weekly—for advanced runners—produces significant improvements without excessive stress.
Putting It All Together: Sample Weekly Structure
For runners balancing training with typical work schedules, Parkes suggests this five-day weekly structure:
- Monday: Easy run
- Tuesday: Speed session
- Wednesday: Easy run
- Thursday: Rest day
- Friday: Easy run
- Saturday: Long run
- Sunday: Rest day
Weekend days are flexible—swap Saturday and Sunday based on personal schedules. Some weeks include two speed sessions, typically scheduled Tuesday/Friday or Tuesday/Thursday.
Remaining weekly runs should be easy pace. This balance allows proper recovery while building fitness consistently.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Simplicity Wins Marathons
Marathon training doesn’t require complex formulas or endless workout variety. Three key run types—long runs, easy runs, and speed work—form everything needed for race day success.
Master these fundamentals. Practice nutrition strategies. Listen to your body on easy days. Push appropriately during speed sessions. Build gradually with long runs.
This straightforward approach, when executed consistently, produces remarkable marathon performances without overwhelming schedules or risking injury.
