Coach Profile: The Methodology Behind Our Marathon Block
8 min read
Most popular marathon plans front-load base mileage and only introduce race-pace work in the final block. Our coach builds the inverse — race-pace exposure starts in week one, with strength and aerobic base layered around it.
The Four Blocks
- Block 1 — Range (4 weeks) — Establish the easy/long pace bandwidth. One quality session per week at marathon-pace effort, max 6km. Goal: nervous system gets used to *the speed of race day* before the volume arrives.
- Block 2 — Volume (4 weeks) — Long runs to 30km, easy pace dominant. Race-pace work continues but capped — the goal is aerobic capacity, not fatigue.
- Block 3 — Sharpen (4 weeks) — Marathon-pace tempos lengthen to 16km. Hill repeats twice weekly. This is the hard block — most plans put it last; we put it before the taper.
- Block 4 — Taper (4 weeks) — Volume drops 50%, intensity stays. Most runners undertaper; we keep neural sharpness and let aerobic fitness consolidate.
Why It Works
"The mistake most marathoners make is treating the marathon like a long, slow race. It isn't. Sub-3:30 is roughly 80% of VO2max for three-and-a-half hours straight. That requires neuromuscular efficiency at race pace — not just an aerobic engine."
Who It's For
This block is built for runners who can already finish a marathon — first sub-3:45 attempts, sub-3:30 chasers, and Boston qualifiers. First-time marathoners follow a different progression that prioritizes finishing healthy.
Joining the Next Build-Up
The next 16-week block starts the first Sunday of November. Application via the IDIGOV Runners WhatsApp group — we keep the marathon group capped at 25 to maintain coaching quality.
Contacts
About Idigov Runners
IDIGOV Runners is a Dubai-based running community founded in 2023. We meet every Sunday at 7am on the beach for kilometers, conversation, and connections that extend far beyond the sand. All paces welcome, no application required.
