In this episode, we break down how to structure half or full marathon training so we can build fitness without breaking down. We use the idea of three training “levers” — duration, frequency, and effort — and explain why pulling more than one at the same time is where many runners get hurt. We talk about giving ourselves a long enough training runway, spending the first 50–70% of a plan focused on base building and conversation-pace running, and being careful not to overload our weeks with too much speed work too early. The goal isn’t to crush every workout — it’s to stay consistent, avoid injury, and arrive at race day feeling strong and confident.

We also cover smart long-run progression, why big spikes in mileage raise injury risk, and how a simple two-weeks up, one-week down structure helps the body adapt. Along the way, we get into practical topics like adjusting for winter running conditions, practicing race fueling during long runs, improving recovery with carbs plus protein after workouts, and adding efficient strength training to build durability. Whether we’re training for our first marathon or our tenth, this episode is all about making training fit real life, protecting our bodies, and building a sustainable relationship with running for years to come.

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