Coach Profile: The Methodology Behind Our Marathon Block

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.