RNT Marathon Masterclass - Vocabulary Flashcards

Vocabulary flashcards covering key terms and concepts from the notes on marathon training and the training phases discussed.

VO2 max training

High-intensity interval work aimed at increasing VO2 max; not a primary driver of marathon performance and often debated as less relevant for long-distance goals.

Hydrogen ions (H+) myth

Common belief that H+ are produced as a byproduct of lactate; the physiology is more nuanced, and focusing solely on lactate/H+ is oversimplified in marathon training.

Zone 2 training

Low to moderate intensity easy running; often marketed as essential, but this approach is criticized here for being misapplied or overemphasized for marathons.

Threshold pace

The pace you could sustain for about one hour; used as a reference point for tempo work and endurance training.

Sub 3-hour marathon

Marathon finish time under 3 hours; a primary goal for many non-elite runners.

Sub 2:30 marathon

Marathon finish time under 2 hours 30 minutes; a high-performance benchmark within the program.

Pre Super Base

Initial phase aimed at fixing running form and economy; includes two 65-minute easy runs and a 90-minute long run plus aerobic strides.

Aerobic strides

Short accelerations (20–40 seconds) at roughly 5k effort with easy jog recoveries; progress by extending duration.

Hill blasts

Shallow hill repetitions (~5% grade) performed at controlled high effort; cues focus on tall-relaxed-piston-popping form; 2:30 walk recoveries to preserve safety.

Tall, Relaxed, Piston, Pop

Cues for hill blasts: tall posture, relaxed upper body, a powerful, quick foot turnover, and an exaggerated stride drive.

Endurance Spine

Weekend endurance run framework that progresses from easy to tempo work to build marathon-specific endurance.

Tempo pace

Hard, sustained effort near threshold; used in tempo workouts to improve sustainable pace and lactate clearance.

Easy conversational pace

Running pace at which you can hold a conversation; a guideline for easy work and recovery sessions.

Marathon Bridge

Phase (usually 4–6 months) bridging base work to marathon-specific training with varied paces to prepare for race demands.

Super Base

Core base-building phase designed to increase aerobic capacity and running economy, advancing tempo volume toward marathon pace.

Two up, Two down pacing

A pacing framework within midweek workouts involving alternating faster segments and recovery to manage load and progression.

Half Marathon marker

Using a half marathon race (often about twelve weeks out) to gauge marathon pace and training adequacy.

Yo-yo pacing

Pacing approach that avoids over-acceleration by oscillating pace; helps align training with fatigue resistance and progression.

Temporal Flow Training

Fatigue-resistance training: a progressive, multi-distance sequence (e.g., 400m–1k repeats) to improve endurance under fatigue.

Creatine phosphate energy system (CP)

Immediate energy source used for short efforts; CP stores replenish quickly; hill blasts include a 2:30 walk to allow CP recovery.

Shuffler (hip flexor dominance)

Runners who rely on hip flexors rather than glutes, resulting in a stiff, inefficient stride; targeted work aims to rewire to a smoother, child-like form.

Hip extension

Backward movement at the hip; stronger hip extension activates the glutes and improves running economy.

MTJ / calf risk

Muscle-tendon junction and calf (gastrocnemius/soleus) injuries are common with aging; training should manage load to reduce risk.

Threshold vs Tempo vs Zone 2 (definitions)

Threshold: pace sustainable for about an hour; Tempo: sustained hard effort; Zone 2: easy conversational pace; the speaker argues Zone 2 is often misunderstood.

S&C for runners

Strength and conditioning for runners; usually minimal, targeted routines to prevent injury and support running, not heavy lifting.

Treadmills in training

Can be useful for inclement weather or safety; appropriate use can replicate stimulus, but not strictly necessary.

Fueling for marathon

Careful fueling strategy during training; practice with fueling products to support long runs and marathon pace effort.

Super shoes

High-performance running shoes that can aid speed, but should not replace quality training or be worn for all daily runs.

Recovery after marathon

Take about a week off, then progressively reintroduce easy runs; avoid aggressive racing or PR attempts immediately after a marathon.

Racing frequency and off-season

Racing too often can hinder long-term progress; use an off-season to rebuild and improve; meaningful gains accrue over longer periods.

Mileage vs quality

No fixed mileage rule; improvements come from balance of volume and high-quality sessions; modest mileage can still yield sub-3 outcomes.

Glycogen use and marathon pace

Long runs should incorporate marathon-pace work to train glycogen usage efficiently at goal pace, not just easy mileage.

Strides in pre-base

Short, controlled strides used to improve turnover and economy as a precursor to more intense work.

Pacing strategy for marathon training

Midweek workouts target faster-than-marathon pace; weekend workouts target marathon pace with progression and careful recovery to reduce injury risk.