A comprehensive, research-backed guide to marathon training. Free for everyone.
Explain the key principles of marathon training—how fitness builds, why rest matters, and how intensity should be distributed.
Define and explain the core running workouts, their purpose, execution, and common mistakes.
How 1stMarathon adapts your workouts to your body — your movement profile, running form type, and how they shape every exercise you're prescribed.
Strength training for marathon runners — the main principles, exercise libraries, and session templates for bodyweight, kettlebell, and full-gym setups.
Mobility training for runners — movement libraries, pre-run warm-ups, post-run recovery routines, and standalone flexibility sessions.
Running drills and form work to improve technique, coordination, and neuromuscular efficiency — organized by focus area with ready-to-use routines.
Explain the base, build, peak, and taper phases and how they connect.
How specific sports and activities interact with marathon training — impact on recovery, training load, and performance. Used by AI coaching to account for outside activities.
Teach how to rest, recover, and monitor fatigue for sustainable progress and preventing burnout.
Prevent, recognize, and manage running injuries — from risk factors and early signs to specific injury guides organized by body region.
Exercises targeting the small muscles of the foot — arch control, toe dexterity, and plantar fascia care for runners dealing with flat feet, plantar fasciitis, or poor foot mechanics.
What aerobic fitness actually is, how your body builds it, and why most of your running should be slow.
How short, fast efforts improve running economy, power, and coordination, and why even marathoners need speed work.
What lactate threshold is, why it limits your marathon pace, and how training at the right intensity pushes that limit higher.
What VO2max is, why it sets the upper limit on your running performance, and how targeted interval training pushes that limit higher.