Explain the base, build, peak, and taper phases and how they connect.
Race week is about arriving at the start line sharp, confident, and ready to execute. No fitness gains — only sharpness, rest, and logistics.
Master the base-building phase through aerobic development, durability training, high-frequency low-intensity running, and technique drills that create the foundation for marathon performance.
Develop marathon-specific fitness through tempo runs, threshold work, race-specific strength training, and progressive volume increases while maintaining the aerobic base built in the foundation phase.
Execute the highest-volume, most race-specific training through marathon-pace workouts, sharpening efforts, simulation runs, and fine-tuned nutrition strategies in the final preparation before taper.
Master the art of tapering to reduce accumulated fatigue while maintaining fitness, optimize psychological readiness, and execute final nutrition strategies for peak race-day performance.
Navigate the critical post-marathon recovery period through strategic rest, active recovery, movement pattern restoration, and thoughtful planning for your next training cycle.