Marathon training can seem daunting when looking at the weeks and months of training ahead of you.  However, if you break it down into its phases, the training becomes a bit more palatable and at the same time allows you to stay focused on the phase you’re in; thus creating purpose around what can sometimes seem like “endless” miles.

The primary phases of marathon training are: Base, Build, Taper, Peak, Race.  Let’s explore each phase in more detail.

1) BASE
During the base phase of training you are increasing your run durability, strengthening your ligaments, preparing your body to being the next phase of training.  Depending on your level of experience and the type of training program you are following (beginner vs. advanced); this phase can last approximately 4-10 weeks.

2) BUILD
During the build phase of training you are increasing your mileage primarily once a week on your long runs, but also gradually during the week as well.  This phase of training is to begin to acclimate your body to endure a heavier mileage load both in total weekly mileage as well as per each individual run.  This makes up the majority of any marathon training program and is the “meat and potatoes” allowing you to be successful on race day.  Depending on your level of experience and the type of training program you are following, this phase can simply incorporate a gradual increase in mileage or can also incorporate a gradual increase in intensity.

3) TAPER
During the taper phase of training you are setting yourself up to peak on race day.  Because exercise can take about a week to transform your body into a stronger athletic machine but recovering from weeks and weeks of increased mileage culminating in one or several long runs; your muscles will have adapted to the running sooner than your body has fully recovered from the training.  Consequently, tapering for 2-3 weeks has been proven to work best for marathon training.  This allows your body ample time to absorb the weeks of training while not allowing you to peak prior to race day.

4) PEAK
This is the phase of training that typically lasts between 4-7 days leading up to race day.  It will usually consist shorter runs to keep your neuromuscular system memory intact (aka keep the cobwebs away) while allowing your body to get one final boost of recovery before the big day.  While important during any phase, sleep is especially important during the peak phase so ensure you get enough rest!

5) RACE
This is the big day and goes without saying that this is what you worked so hard for.  The culmination of your weeks and months of dedication and sacrifice happen now.  Remember, YOU ARE READY so don’t let that nervous energy overtake your confidence; rather, allow it to help you tap into those extra energy stores you didn’t know you had!

That’s it.  Marathon training is simple but not easy.  Take each run one run at a time and focus on today.  If you do that, that daily run will string into consistent weekly runs, which will string into consistent monthly mileage totals that will get you to the marathon start line ready, healthy, and confident.