RNT Marathon Masterclass - Vocabulary Flashcards
Marathon Masterclass Notes (RNT Fitness Radio with John Starratt)
Core premise of the masterclass
VO2 max type sessions (e.g., six times 800m on a two-minute-thirty jog recoveries) have no relationship to marathon performance; they’re considered pointless for marathon prep. with that said
Lactic acid byproducts (H irons) are not lactate byproducts; the aerobic/anaerobic energy mix and fueling strategies matter more for marathoning.
Much of the traditional talk around Zone 2 training and thresholds is challenged; the speakers argue those concepts are not the key drivers for marathon success.
A strong half-marathon four weeks before a marathon does not indicate marathon readiness; it often signals being in good half-marathon shape but not optimal marathon shape.
About John Starratt (the Stable Master)
Coaching history: online coaching since 2017; has coached ~738 people to sub-3 hours, ~232 to sub-2:30.
Past and present focus: primarily non-elite, everyday runners; the emphasis is on helping regular people achieve sub-3 and sub-2:30 rather than training elites.
Track record in events: athletes in U.S. Olympic Trials and Sapporo Olympics; veteran European masters winners; main highlight is helping people break 3 hours.
Target audience and scope
The program targets people currently over 4 hours to teach how to go 4→3 hours and 3→2:30.
Emphasis on practicality and sustainability: coaching approach designed for non-elite, real-world runners who want to improve without extreme mileage or injury risk.
Key question: who can run sub-3?
Generally yes for a reasonably healthy, age-appropriate person; not everyone, but with commitment and the right structure, a lot can. Extrinsic factors (work, family, illness, injuries) can affect outcomes.
Example: Sean Garrity moved from 4:15 to 2:55 in 10–12 months through the plan; many similar stories with non-elite athletes.
Caveat: someone who is very heavy or severely out of shape will need significant weight loss and rehab before attempting sub-3.
Foundational guideline for a starting point (baseline marker)
The old rule of thumb (for a first estimate) used to be the “double the half and add” formula:
For men: M_{men} \,\approx\, 2\times H + 10\,\text{minutes}
For women: M_{women} \,\approx\, 2\times H + 8\,\text{minutes}
In practical terms, a reasonable starting target is to be able to run a half-marathon pace with a time around 1:26 or better for a good shot at sub-3, depending on body weight and conditioning.
The marker you actually want on the way to sub-3 is achieving a half-marathon around 1:25–1:26 (roughly 1:25:xx) for a typical male runner, which indicates you’re on track for a sub-3 marathon with the right bridge training and marathon-specific work.
Training philosophy: easy running and lighting the fuse
Easy running should be conversational: you should be able to talk while running; if you’re breathing hard or legs tiring, you need to back off.
Easy pace is not strictly defined by heart-rate zones (Zone 1/Zone 2), but by effort and ability to converse; threshold pace is described as roughly the pace you could hold for an hour.
Zone 2 and thresholds are treated as less central than maintaining a sustainable, injury-minimizing stimulus and good running economy.
The focus is on the right stimulus at the right time, with adequate sleep and fueling to trigger adaptation.
Foundational weekly structure (starter phase)
Target weeks and structure are built around four running days per week as a baseline:
Two 65-minute easy runs (per week) to build base / glute engagement and hip extension; build endurance and musculature integrity.
One long easy run of 90 minutes (the endurance spine).
A midweek stimulus (pre super base) that introduces strides and hill work to re-wire running form and economy.
Before entering the pre super base, most runners should be able to run 65 minutes easy on two days and a 90-minute long run.
If a runner can do more than four days, there is room to progress, but the four-day baseline is a safe starting point for most non-elite runners.
The goal of this foundation phase is to shift from a ‘shuffler’ running style (overreliance on hip flexors) toward a more economical gait with greater hip extension and stronger glutes.
Pre super base: purpose and components
Objective: improve hip extension, running form, and running economy; rewire the body from a shuffler to a smoother kid-running style.
Structure (two easy runs per week): two runs of 65 minutes easy each week, plus the 90-minute long run.
Aerobic strides: progressive strides to improve turnover and economy; initial sets are 3×5 strides of 20 seconds each (walk back 3 minutes), at roughly 5K effort; progression to longer strides (30–40 seconds) and longer build-ups.
Hill blasts: introduced to improve hip extension and power while maintaining safety for aging tendons.
Hill grade around 5% (shallower hills preferred for safety in older athletes).
Run perpendicular to the hill to exaggerate the stride and improve hip extension; mantra during hill blasts: tall, relaxed, piston, pop, pop, pop.
Effort around 98% (not all-out sprinting); recover with a 2:30 walk to replenish the creatine phosphate energy system (8–12 seconds is the core sprint energy window; 8 seconds is observed as a sweet spot).
Start with 4 reps, progress to 6–8 reps as form improves; do not exceed 8 reps to avoid central nervous system fatigue.
Always video or check form to ensure proper technique; neuromuscular fatigue limits the number of reps per session.
Concepts: aerobic strides help turnover; hill blasts improve economy and power; these two components together retrain the running gait and enable faster, more sustainable paces later in the plan.
The Super Base: what it is and how it works
Purpose: the “best kept secret in the running world”; continues rewiring the body and improves efficiency while building endurance safely for the marathon bridge and marathon training.
Context: designed around COVID-era needs (less readiness for races), focuses on reducing injury risk and building a robust aerobic base.
Core concept: use a midweek tempo and a long-run tempo to push aerobic capacity gradually while maintaining high safety margins through measured progression.
Endurance spine (long run framework): builds the ability to sustain marathon pace through extended tempos and long runs with progressive challenges.
Example weekly pattern (endurance spine progression):
Week 1: 20-minute warm-up, 20-minute tempo, 20-minute cool-down (tempo around a pace you could hold for an hour; the tempo should feel sustainable, and you should be able to continue after the tempo portion for longer than 20 minutes).
Weekend long-run: 30-minute easy, 40-minute tempo, 30-minute easy (the 40-minute tempo is about 20 seconds per mile slower than the initial 20-minute tempo); by the end of the phase, the weekend tempo should be as fast as or faster than the initial 20-minute tempo.
Over the four-month window, tempo blocks lengthen and pace accelerates; the interval structure remains controlled to minimize injury risk.
Marathon-bridge preparation: the midweek workouts drive faster paces to create a funnel effect, while weekend sessions stay at or slightly slower than marathon pace to ensure safety and cement endurance adaptations.
Funnel concept (inspired by Canova’s approach): midweek sessions are faster than marathon pace to build speed resistance; weekend sessions are paced at marathon pace or slightly slower to cement endurance gains. The combination brings paces together over the bridge toward marathon-specific rhythm.
Half-marathon as a marker: finishing a half in the 1:20–1:26 range can be a marker for potential marathon readiness, but the half is not the marathon; the plan uses the half to calibrate marathon pace and bridge progress.
Important caution: a strong half too close to marathon date does not guarantee marathon readiness; plan around the intended marathon and fueling; avoid aggressive sharpening races close to the target marathon.
Marathon Bridge and the transition toward race-specific training
Time window: typically 3–4 months (8–12 weeks) of marathon-bridge training before moving into pure marathon-specific workouts; exact length depends on the athlete’s starting point and response to training.
Structure variation by athlete: the coach emphasizes tailoring the two-week microcycles to the individual; weeks alternate between longer, slower intervals and shorter, faster reps to accumulate stress safely.
Pacing framework in marathon-bridge workouts (examples vary by athlete):
A sequence like 10×5 miles? (the transcript describes several options, including 10×8, 8×4, etc.) in practice, you may see: 10×2–3 minutes at faster-than-marathon pace with equal or shorter jog recoveries; 5×5 minutes at a mix of paces (half-marathon, 10K, etc.) with appropriate recoveries; or 12×3 minutes at 10K pace with 3-minute jog recoveries.
Another common pattern described: 12×3 minutes at 10K effort with 35 seconds jog or 30 seconds jog recoveries; then progress to 15×3 minutes; then 20×1 minute on/1 minute off at around 5K pace; these sessions are designed to improve leg turnover and fatigue resistance while staying safe.
The “yo-yo” concept: if an athlete stalls on the way up the ladder (e.g., struggles with the 10×4, 10×3 blocks), a short, sharper block (yo-yo) is inserted to re-ignite progress without sacrificing the longer-term plan.
Key aim of marathon-bridge: build capacity and ensure the body can handle marathon-pace work on long runs while maintaining midweek intensity to drive progress; this sets the stage for the final marathon block.
The half-marathon benchmark and race-week planning
The “half-marathon four weeks out” idea is treated as a potential benchmark rather than a race to sharpen for the marathon; if the half is strong, the marathon training should still be structured to convert that fitness into marathon readiness.
The optimal plan uses the half-marathon time to set up the marathon pace target and to calibrate the midweek and weekend sessions, not to be the final page of the plan.
The plan emphasizes a tapering approach that preserves pace while ensuring safety and adequate recovery in the final weeks before the marathon.
Marathon prep: post-half to race day (Valencia example)
Scheduling overview: from the half-marathon checkpoint (approximately 12 weeks before the marathon), progressively build toward marathon pace miles and long runs at marathon pace.
Weekend long-run strategy (final four weeks naive outline): build to two up, 18 miles at marathon pace, then two down; the paces are set with the assumption of finishing the last long run close to marathon pace.
Midweek workouts (supporting the long run): maintain sessions around half-marathon pace or 10-mile effort, gradually introducing more marathon-pace elements as the race approaches.
Funnel alignment: ensure the funnel (tempo and easy splits) aligns with the marathon pace so that the weekend long run becomes a statement of aerobic endurance at marathon pace.
The role of taper: the plan emphasizes tapering the long run while maintaining essential midweek stimulus; it’s more about maintaining a taper for the last few weeks than abruptly diminishing training.
Specific cautions and race-day realities
If a day is too hot or humid (temperature around 22°C with dew point around 22°C or similar), the body overheats more easily; limits the feasibility of long half-marathon efforts in heat and humidity.
If you miss a planned long run, readjust rather than forcing through; it’s better to adapt than to push through potential injury.
Inconsistent fueling and fueling strategy can derail a marathon plan; fueling should be introduced early enough to practice at marathon pace; consider precision fueling products as needed.
Post-marathon: recovery and re-entry
Initial week: take a full week off if possible; in week two, reintroduce easy running (e.g., 35, 45, 55, 65, 80-minute long run schedule depending on the athlete).
Week three: a similar pattern with more balance between easy runs and short tune-ups; week four: introduce light steady work and potentially some short workouts if the athlete feels ready.
The goal of post-marathon is to recover, then re-enter gradually, not to chase PBs immediately; avoid re-pressing for new paces until fully recovered.
Practical training philosophies and quick takes
VO2 max workouts (e.g., 5×1K, 5×1K at fast paces) are not recommended for marathon training; they tend to injure and don’t specifically translate to marathon performance.
Strength and conditioning (S&C) for runners: Runners do not need heavy, Olympic-level S&C; a few targeted exercises (5 key movements) done briefly can reduce injury risk; avoid overloading with complex weights that interfere with running rotation and recovery.
Treadmills: can be useful in poor weather or when conditions are unsafe; used properly and with intention, they can substitute for outdoor sessions without diminishing training stimulus.
Shoes: footwear matters; avoid overreliance on “super shoes” for daily training; find a comfortable daily trainer; reserve high-stack or elite shoes for specific races or workouts if appropriate.
Fueling and hydration: proper fueling is critical; begin fueling strategies when workouts exceed ~2 hours; experiment carefully to avoid gastrointestinal issues on race day.
Running by feel vs. running by pace: elite runners often run by feel and rhythm rather than strictly by pace; in higher-level plans, practice running by effort and body signals to avoid overtraining.
The big iceberg risks in this journey
Common risks: injury, sickness, and overtraining; the plan emphasizes listening to the body, allowing fitness to come to you, and pacing spaces so you don’t push through injuries.
Life factors: work, family, altitude, travel, and illness can derail plans; the coach emphasizes flexibility and adaptation to protect long-term progress.
Quick-fire ideas and anecdotes from the coach
The best improvements and surprising results often come from consistent, progressive training and staying healthy; the example cited includes a runner moving from 4:15 to 2:55 and another going from 2:54 to 2:36 in time.
The coach’s personal experience in Kenya emphasizes running by feel, limited use of heart-rate or GPS straps, and a focus on sustainable progress rather than aggressive pace chasing.
The idea of “stimulation rather than annihilation” (inspired by a bodybuilding maxim) is used to guide how to structure workouts for longevity and injury prevention in runners.
Final planning framework for you (example trajectory toward sub-3 in Valencia)
January (today): in the sub-3 framework, you are currently on the Super Base; the plan projects Progression to sub-3 by December if health and consistency are maintained.
By May: complete the Half Marathon checkpoint in 1:25–1:30; this serves as a motivational benchmark and a calibration point for marathon pace.
May–September: continue to drop half-marathon time toward ~1:25 and begin sharpening toward marathon pace with progressive bridge workouts.
September–December: the marathon-specific block to peak for Valencia; taper and race day execution; maintain injury-free status.
How to access more information
The Stable Master’s podcast: The Stable Master Speaks (short episodes, ~30 minutes; weekly on Saturdays).
Coaching contact: stazorsstable.com (contact form for inquiries about coaching).
Quick takeaways
For marathon success, prioritize gradual, structured development of endurance and economy over high-intensity VO2 max sessions.
Build from a solid base (65-minute easy runs, 90-minute long run) to pre- and post-base phases with strides and hill work to rewire running form.
Use the Marathon Bridge and Endurance Spine concepts to culminate in a marathon-specific plan that emphasizes pacing, fueling, and safe progression.
Always respect recovery, listen to your body, and avoid racing through illness or injury; consistency is the key to long-term gains.
Formulas and pace references (LaTeX)
Marathon time estimation (old rule of thumb)
For men: M_{men} \,\approx\, 2\times H + 10\,,\qquad H = \text{half-marathon time (min)}
For women: M_{women} \,\approx\, 2\times H + 8\,,\qquad H = \text{half-marathon time (min)}
Example conversion notes (pace language, not fixed formulas)
Easy pace described as conversational; often around roughly 6:00–7:50 per mile (approx. 3:43–4:52 per km depending on reference pace).
Marathon-pace work and tempo work are defined in relation to an hour-pace that the runner believes they could sustain for about an hour; actual tempo paces are adjusted to maintain safety and progression.
Hill blast energy system window
Creatine phosphate energy window: ext{CP energy window} \,\approx\, 8\text{--}12\ \,\text{seconds}
Recovery between hill blasts (to replenish CP): t_{recovery} = 2\,\text{minutes} 30\,\text{seconds}
Hill blast reps: start with 4 reps, progress to up to 8 reps depending on form and fatigue; rest is crucial to avoid CNS fatigue and injury.
Hill blast form cues (simple mnemonic)
Tall, Relaxed, Piston, Pop, Pop, Pop
Perpendicular hill angle to exaggerate stride and promote hip extension
Stride work (aerobic strides)
Example progression: 3×5×20s strides with 3 minutes jog back; progress to 3×5×30s, 3×5×40s, etc.; end with 4–5 minutes of added work at the end
Strides are run at roughly 5K effort; aim to improve leg turnover and economy without sprinting
Endurance spine progression (illustrative, not all numbers fixed for every athlete)
Week 1: 30 min easy + 40 min tempo + 30 min easy
Week 2: 20 min easy + 80 min tempo + 20 min easy
Week 3: 40–60 min tempo segments with progressive pacing; then a 60 min tempo toward the end
Week 4+: escalate tempo duration and maintain easy back-end, culminating in 60 min tempo or longer with marathon-pace ties
The idea is to keep a stable volume (around 40 minutes of midweek work) but move the tempo blocks toward marathon pace and endurance targets
Post-marathon recovery pattern (example)
Week 1: take a week off; Week 2: easy running (35, 45, 55, 65, 80 minutes); Week 3: add a 65, 65, 65 and a 90-minute long run; Week 4: light steady work; return to structured sessions as tolerated
Quick reminders
Avoid racing every week; plan races with purpose and recovery buffers; racing too often can hinder longer-term progress.
The goal is to run with fatigue resistance and to build a resilient engine, not burnout or injury.
Individualization is central: the plan is a strong outline; adapt to your age, injury history, life schedule, and response to training.