If the new Boston Marathon time standards have you fired up—or you’re just itching to hit that next level in your running—this post is for you! We tapped into the expertise of Coach Nelle Fox, head coach and owner of Magnum Opus Running, to get the lowdown on how to secure that marathon PR. Here’s what she recommends to make your next race your fastest:
1️⃣ Polarize Your Workouts 🧊🔥
One of the biggest mistakes marathoners make, even seasoned runners, is running their easy days too hard. Coach Fox emphasizes: “If you don’t slow down enough on your recovery days, your body won’t be ready to crush those hard, key workouts.” Polarizing your training means making your easy runs truly easy and your hard efforts intense. Don’t let pride push your easy pace! A well-recovered body is more likely to deliver on those crucial workout days, and that’s where your gains come from.
2️⃣ Choose the Right Race 🌍
It’s not just about your fitness—race selection can have a huge impact on your success. Research marathons known for being PR-friendly. “Look for flat courses with consistent, favorable weather,” says Coach Fox, who suggests checking out race reviews to understand course support, elevation, and typical conditions. Some of the most renowned fast courses include Chicago, Berlin, and the California International Marathon (CIM). A favorable course can mean the difference between hitting your goal and coming up short.
3️⃣ Plan a 6-Month Macro-Cycle 🗓️
“Building to a marathon PR isn’t something you can rush,” says Fox. Crafting a proper training cycle that allows for a gradual build in both mileage and intensity is key. A 6-month macro-cycle offers enough time to layer in base training, speed work, threshold efforts, and tapering without overloading your body too soon. She advises starting from your current fitness level and gradually ramping up to your peak over the months, so your body adapts properly, giving you the strength and endurance needed for race day.
4️⃣ Get Coaching Support 🤝
Even the most disciplined runners can benefit from a coach. Whether it’s a fully customized plan or just guidance along the way, Coach Fox insists that a coach provides a valuable outside perspective. “A coach can tweak your plan based on your body’s response and ensure you're progressing safely and effectively,” she explains. Having a coach takes the guesswork out of your training, helping you avoid overtraining, burnout, or injury, and can give you the mental edge you need when the going gets tough.
5️⃣ Be Patient 🕰️
Patience is critical when chasing big goals like a marathon PR or Boston Qualifier (BQ). Coach Fox reminds us that it took her 5 years and 4 marathons to secure her first BQ. “Sometimes it takes longer than we hope, but when the breakthrough happens, it’s worth every bit of the grind,” she shares. Marathon success isn’t just about speed; it’s about endurance—both in the physical race and in the overall journey to get there. So keep your eye on the prize, but don’t be discouraged if it takes a few tries!
Crush YOUR Marathon Goals
Whether your dream is to cross the finish line in Boston or simply to shave a few minutes off your PR, these five strategies can help you unlock your potential. Remember, the journey to your personal best is unique to you—focus on your own progress, stay patient, and trust in the process.
Now, lace up and get after it!
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