How A PGC1 Running Coach Builds Up Your Training Volume for a Marathon Training Block
As a running coach at PGC1-Coaching, one of the most common questions we get from athletes preparing for a marathon is how to safely and effectively increase training volume before starting a marathon-specific training block. Building up your mileage systematically is key to avoiding injury and burnout while setting yourself up for a successful marathon. Whether you’re a first-time marathoner or an experienced runner aiming for a personal best, this guide will help you navigate those crucial training weeks leading up to your ‘official’ marathon block.
Why Building Training Volume Matters
When preparing for a marathon, one of the most crucial aspects of training is building an aerobic base, which comes from increasing your weekly mileage. This base serves as the foundation for your body being able to run 26.2 miles. The more aerobically adapted you are the more you align your physiology to being adapted to marathon running. In addition, the aerobic stimulus creates a great base to start adding more intense workouts throughout the training block.
Gradually building your training volume allows your muscles, tendons, ligaments, and cardiovascular system to adapt to the stress of running without causing injury. Ramping up too quickly is a common pitfall that leads to non-functional overreaching which manifests into overtraining, fatigue, or injury—none of which you want when training for a marathon.
Step-by-Step Guide to Building Training Volume
1. Assess Your Starting Point Before you increase your mileage, evaluate where you're starting. If you're running consistently, say 20-30 miles per week, your buildup will look different from someone who's just getting back into running after a break. A general rule of thumb is to increase your mileage by about 10% per week, but this may vary based on your fitness level and running experience. Remember this period of training is about building the bridge from where you currently are to where you want your volume to be for your Marathon block.
2. High Value on Easy Runs As you build volume, focus on keeping most of your runs at an easy pace. This allows your body to recover while still getting used to the increased load. Easy runs should be done at a conversational pace—if you’re out of breath while talking, you’re going too fast. Typically, a good balance is to have about 80% of your weekly mileage at an easy pace, especially during the initial stages of increasing your volume.
3. Gradually Extend Your Long Run The long run is a cornerstone of marathon training, but it should also play a key role in your volume buildup. Start by making your long run about 20-30% of your total weekly mileage, then gradually increase the distance every 2-3 weeks. For example, if you’re running 30 miles per week, your long run should be around 6-9 miles. As you build toward your marathon training block, aim to get your long runs to 10-14 miles.
4. Training Increases Should be Sustainable As you develop your aerobic base and increase the volume of your training you need to ensure that these increases are sustainable not only physically but within your life too. If you work a hard physical job for example or have long hours in an office is it plausible that you are able to increase your training load excessively. We see so many athletes grab that extra 35 min run very early in the morning or late at night - but how beneficial is it? The physiological benefit of completing extra miles like this doesn’t always lead to fruitful benefits. Instead could you increase a 45 min run to 60 mins to increase your pool of stimulus!
5. Add Medium-Long Runs Once you're comfortable with your weekly volume and long runs, consider adding a medium-long run in the middle of the week. This run should be about 60-75% of the distance of your long run and can help bridge the gap between easy days and long runs, further building your aerobic endurance. We find that athletes who are able to run 60 mins or over during the week on their runs have a huge aerobic benefit and impact to their training.
Cross-Training and Strength Work
As you increase your mileage, it's essential to incorporate cross-training and strength training to keep your body balanced and injury-free. Activities like swimming, cycling, elliptical trainer and yoga can improve your cardiovascular fitness while giving your legs a break from the pounding of running. Strength work, particularly focusing on core and single leg lower body exercises, helps build resilience and efficiency in your stride.
At PGC1-Coaching, we emphasise a holistic approach to training, which includes more than just running. Supplementing your mileage buildup with cross-training on the bike, in the pool or in the gym as well as some strength and conditioning work will enhance your performance and reduce the risk of injury.
Nutrition and Recovery
Your body needs proper fuel and recovery during a volume buildup phase. Focus on consuming a balanced diet rich in carbohydrates, high quality proteins, and healthy fats to support your energy needs. Hydration is equally important, especially as your long runs get longer and the overall mileage increases. Supporting your body during workouts is really important too. Ensuring you take on carbs in the form of gels or blocks for workouts over 60 mins in duration helps keep energy stores topped up. Make sure you’re getting enough rest and sleep to allow your body to recover from the added stress of increased mileage. Fun fact: Sleeping an hour extra every night decreases your injury risk by over 10%!
Listen to Your Body
While structured plans are essential, one of the most important things you can do as you build up your volume is to listen to your body. If you feel excessive fatigue, experience persistent soreness, or notice any signs of injury, take a step back. Adjusting your plan and allowing for more rest or easier runs is far better than pushing through pain and ending up sidelined.
Final Thoughts
Building up your training volume before diving into a marathon-specific block is crucial for long-term success. By increasing your mileage gradually, incorporating easy runs, and focusing on recovery, you'll set yourself up for a strong marathon training cycle. At PGC1-Coaching, we work with athletes of all levels to ensure they progress safely and reach their marathon goals. Whether you're aiming for your first marathon finish or a new personal best, a structured and thoughtful approach to building volume is the foundation of a successful training block.
Ready to get started? Let’s begin building your base!
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