The In Between

When I met with Laura and Dathan for my post New York debrief to map out the year ahead, we mainly circled two big goals on the calendar: a spring marathon and a fall marathon. Both are still to be determined, but assuming I stay healthy, those are the anchors of the year. Everything else I race, while still important, has to support those two main goals.

When we looked at those marathons and counted back twelve to fourteen weeks for each build, we were are left with a handful of weeks that allow us to focus on moving the needle in other aspects of training before the marathon block. It is too far out from the spring marathon to start real marathon work without risking burnout, but it is also not a stretch where you can just sit on the shelf and wait until the official build begins. That gap is what I think of as the “in between.” From what I have seen among pro marathoners, this is where there is the biggest difference in how people handle their training. In contrast, the actual marathon build of twelve to fourteen weeks looks surprisingly similar across the board. For example, before New York, on the day I did my last twenty five mile run, my Strava feed was full of everyone else running New York, pro or not, doing their last hard long run of the block.

The in between time is where you see a large discrepancy in what athletes do. You see everything from Connor Mantz pacing his wife in a marathon just three weeks after setting the American record, all the way to athletes who do not run a step for an entire month.

Our approach lands somewhere in the middle but leans toward more rest.

Phase 1: Rest and get the legs under us (Weeks 1-4 post marathon)

One week completely off. This matters physically, because if we truly pushed ourselves to the limit in the marathon, the muscle damage is extreme and the endocrine system and the mind are both worn down.

Weeks two through four we start running six days a week, with mileage and workout volume climbing to about eighty percent of our max. As Dathan put it, we are not really training for a full month. During these weeks, running did not feel nearly as good as it did in the build, which made it tough to feel excited about harder work. But the point here is simply to get the body ready to train again. The workouts are nothing compared to what we were doing just a few weeks earlier, and that is completely fine.

Phase 2: VO2+ efficiency (Weeks 5-10)

In weeks five through ten we should be fully back in our routine. Lifting three times a week, long runs, fartleks, and all the usual pieces return. During this phase we hold 80-90% of marathon volume while steadily bringing workout intensity back up. I am crossing over more with the track group at this point because it is a window where we want to improve VO2 capacity and biomechanical efficiency before beginning another marathon block. When mileage is high and the emphasis is long marathon work, it is difficult to make meaningful progress in these areas. For this block we will generally follow a two-week workout cycle that looks like this:

Week 1

Monday: 20 miles easy, averaging between 5:45 and 6:00

Thursday: Fartlek, 50 minutes of work alternating “on” and “moderate,” for example 10 by 3 minutes on and 2 minutes moderate

Sunday: Two hundreds and hills, 12 by 200 on the track starting at 30 and working down to 27, followed by 8 by 200 on the hill

Week 2

Tuesday: Hill-climb long run, 18 miles averaging about 6:00 with roughly 1800-2000 feet of climbing. Starting flatter and by the end gaining as much as 200-300 feet per mile.

Thursday: Threshold, 4-5 by 8 minutes with 2 minutes recovery. Paces are guided by blood lactate rather than by marathon-build targets

Sunday: VO2, 4 sets of 1000, 600, and 400 at approximately 2:45 down to 2:42, 1:38 down to 1:35, and 62 down to 60, with short rest within each set and a longer rest of three to five minutes between sets.

During this phase we would generally repeat this cycle and would progress intensity on the VO2 and biomechanical efficiency workouts (200s and hills). The fartleks, long runs, and threshold will stay much more consistent during this period.

Phase 3: Reset before marathon block

This will usually be just a slight pull back in mileage (10-15 miles) and intensity for 7-10 days. This could also include 1-2 days off. This is to help make sure the body and the mind are ready to jump back in to 120-125 mile weeks along with shifting the focus in training to the high volume marathon specific sessions and long runs.

Gift Guide

1. Haflinger Wool Clogs

I love Haflinger clogs because they give my feet exactly what they need after a hard cold winter workout. The wool keeps my feet warm without overheating and the supportive footbed helps the body to relax and recover.

2. After Hours Athletics

Get personalized online coaching for yourself or someone else from the only online coach I endorse. Owens and I share the same training philosophy, and we regularly discuss the programs he’s developing for his athletes. After Hours supports runners through comprehensive training programs that encourage a lifelong journey in the sport. Coach Owen Hoeft emphasizes consistent, sustainable practices that build a strong foundation for long-term success. He has coached athletes ranging from beginner runners in the 800 meters to ultramarathons, as well as Olympic Trials qualifiers. With a master’s degree in exercise physiology, NCAA coaching experience, and a professional running career (plus a Big Ten mile title), Owen’s background has shaped him into an exceptional coach. To stay up to date follow them on instagram here @afterhours.athletics

3. Cloud Ultra Pro

This is my go to trainer in the winter. The trail grip is perfect for icy or snowy roads. The soft super foam is ideal for winter since it does not become as hard as traditional foams in cold temps.

4. Fika Yultide Blend

Fika is a coffee shop in Northern Minnesota on Lake Superior in the town of Lutsen. I have spent many summers up north drinking Fika before starting my workouts. Even though far away most the time now in Colorado, I have a coffee bean subscription from them. If you like great coffee and supporting great people, give them a try.

5. The Robert Necklace

Produced by David Perry Jewelry in collaboration with my teammate Robert Farken, I first wore the necklace at this years New York City Marathon.

6. On Club Hoodie

The On Club hoodie is classic heavy cotton sweatshirt great for lounging or putting on after a winter workout. They come in many great colors too.

7. JAMBAR Christmas pack

JAMBAR are a great post workout snack offering organic carbs and protein in 5 different delicious flavors. Get the variety pack in special Christmas edition packaging.

8. On Pace Hoodie 

The On pace hoodie is my go to running top in the winter. It is a technical fabric that keeps you warm while it wicks moisture. I also like that is has a bit of an oversized fit so it is great for layering.