Goal 1 - Improve Your Endurance

The is the most basic and common goal of marathon training. Every marathon training program for each type of runner and for all running objectives requires improving your endurance. It doesn’t matter if you are a new runner or an experienced competitive runner. It makes no difference whether you want to just finish your marathon or compete for top positions. Every marathon runner needs to improve or in some cases simply maintain their endurance levels.

Pure endurance training is best accomplished through the use of progressively lengthy weekly long runs. These long endurance runs are performed at a pace that feels easy or about 45 seconds to 1 minute and 30 seconds slower than your marathon pace. Depending upon your experience level and goal, some long runs are done at least partially at your goal marathon pace.

These long, easy runs improve your endurance in a number of ways:

More Mitochondria

Endurance training increases the number of mitochondria in your working muscles. Mitochondria are very small structures in your muscle cells where energy production takes place. When you build more mitochondria you increase your ability to extract oxygen and nutrients from your blood, produce energy and improve your endurance.

More Capillaries

Capillaries are small blood vessels that supply oxygen and nutrients to your muscle cells. Endurance training builds more capillaries which means you get improved flow of oxygen and other important nutrients to your muscles cells. The result - more endurance.

Higher Blood Volume

Distance running builds more red blood cells. Red blood cells pick up oxygen from your lungs and delivers it to your muscle cells. More red blood cells means greater oxygen delivery to your muscle cells and improved endurance.

Develops Slow Twitch Muscle Fibers

Muscle fibers are either slow twitch or fast twitch. Slow twitch fibers have more endurance while fast twitch fibers produce more power. Marathon runners use predominately slow twitch fibers because of their greater endurance potential. Endurance training develops your slow twitch muscle fibers.

Improves Joint, Tendon and Ligament Strength

Most running injuries involve joints or connective tissues. The repetitive impact of running strengthens these tissues which improves your running performance and helps you avoid injury.

Bigger, Better Fuel Tank

As a marathon runner, your primary source of fuel is carbohydrates. If you can store more carbohydrates you will be able to run longer before you become fatigued. Endurance training increases your muscles ability to store carbohydrates. When you perform a long run you begin to deplete your muscular stores of carbohydrates. This depletion sends a notice to your body that it need to store more. As a result your muscles learn to store more carbohydrates to fuel your long runs. In essence you build a bigger fuel tank.

Continue to Improve Impact Resistance

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