232. How to Approach Your First Marathon (Jason Gets Interviewed!)

Pacing Basics

Understanding the importance of pacing is crucial for marathon training. Jason Fitzgerald emphasizes that 80% to 90% of weekly mileage should be at an easy effort, which surprises many runners who believe they need to train fast to run fast 1. This approach helps build endurance and reduces injury risk, allowing runners to handle higher mileage over time. He explains that easy pace should be comfortable, controlled, and conversational, enabling runners to maintain a steady effort without overexertion 2.

If you can abide by those three C's of easy running—comfortable, controlled, and conversational—then you're probably training an easy pace.

--- Jason Fitzgerald

This method ensures that runners are well-prepared for the demands of a marathon.

   

Cadence Improvement

Improving cadence is another key aspect of efficient marathon training. Jason advises that runners should not obsess over cadence but rather focus on overall training to naturally enhance it 3. He suggests that activities like faster workouts, strides, and strength training can improve cadence by making runners stronger and more coordinated. For easy-paced runs, a cadence of 160-180 steps per minute is ideal, depending on the runner's speed 4.

Very few pro or university level runners worry about their cadence.

--- Jason Fitzgerald

This balanced approach helps runners maintain efficiency and reduce injury risk without overcomplicating their training regimen.