Marathon Training: 10 Essential Sessions

Marathon
Written By Thomas Baldwin

Summary

Marathon training is a long game — and the right sessions are your edge. From long aerobic efforts to race pace control and strategic recovery, these 10 workouts cover the full spectrum of what it takes to run 26.2 miles strong. It’s not just about logging miles. It’s about building the right ones.

What Makes a Session ‘Essential’?

Essential marathon workouts aren’t about smashing every run. They’re about deliberate progression: extending endurance, managing fatigue, locking in race pace, and developing strength that lasts beyond mile 20. Each of these sessions targets a different system — and when combined across your training cycle, they prepare your body and mind for the full distance.

10 Sessions Every Marathon Runner Needs

1. Zone 2 Long Run

Foundational for aerobic base and fat adaptation.

  • Warm-Up: 10 min jog

  • Main Set: 90–120 min @ Zone 2

  • Cool-Down: 5–10 min jog

2. Zone 3 Tempo Run

Builds stamina and control at sub-race pace.

  • Warm-Up: 10 min jog + drills

  • Main Set: 3 x 15 min @ Zone 3 (3–4 min jog)

  • Cool-Down: 10 min jog

3. Zone 4 Threshold Intervals

Sharpens sustained effort and fatigue resistance.

  • Warm-Up: 12 min jog

  • Main Set: 2 x 15 min @ Zone 4 (5 min jog)

  • Cool-Down: 10 min jog

4. Zone 5 VO2 Max Intervals

Builds top-end capacity and improves running economy.

  • Warm-Up: 10 min jog + 4 strides

  • Main Set: 5 x 3 min @ Zone 5 (3 min jog)

  • Cool-Down: 10 min jog

5. Progression Long Run

Teaches pacing control and strength through fatigue.

  • Warm-Up: 10 min jog

  • Main Set: 90 min starting in Zone 2, finishing final 30 min @ Zone 3–4

  • Cool-Down: 10 min jog

6. Race Pace Simulator

Rehearses race rhythm and fueling.

  • Warm-Up: 15 min jog

  • Main Set: 3 x 5K @ race pace (5 min jog recovery)

  • Cool-Down: 10 min jog

7. Back-to-Back Long Runs

Builds resilience and mental toughness.

  • Day 1: 90 min @ Zone 2

  • Day 2: 60 min with final 20 min @ Zone 3

8. Fuel Practice Run

Trains gut and race-day strategy.

  • Warm-Up: 10 min jog

  • Main Set: 90 min @ Zone 2–3 with mid-run fueling every 30 min

  • Cool-Down: 5–10 min jog

9. Threshold + Tempo Combo

Blends controlled intensity with pace strength.

  • Warm-Up: 10 min jog

  • Main Set:
    10 min @ Zone 4
    20 min @ Zone 3
    (3 min jog recovery)

  • Cool-Down: 10 min jog

10. Zone 1 Recovery Run

Essential for recovery, circulation, and aerobic consistency.

  • Warm-Up: Optional

  • Main Set: 35–50 min @ Zone 1

  • Cool-Down: Walk or mobility

FAQ

How long should I build toward these sessions?

Base first. Many of these sessions are introduced mid to late in a 16–20 week plan. Build gradually and scale by feel or volume.

Do I need VO2 Max for marathon training?

Yes — not for speed alone, but to improve economy and make marathon pace feel sustainable.

How do I set zones for these workouts?

Use FLJUGA’s Zone Calculators for heart rate or pace. Try them here — free, fast, and ready to guide your training.

Final Thoughts

The marathon demands more than endurance. It requires patience, pacing, fueling, and mental clarity across every mile. These sessions form the core of marathon preparation — varied, focused, and built to take you beyond the wall.

Will your next 26.2 be built on chance or on training that actually works?

Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.

Thomas Baldwin
Next

Half Marathon Training: 10 Essential Sessions