Pre-Phase: Build the Habit & Stay Injury-Free

Before jumping into intense training, we start by building consistency and preparing your body to handle more. This phase is especially important for newer runners or those returning after a break. Experienced runners with a solid base may find it less necessary and can often move directly into the Base Phase.

Why it matters: This phase helps you ease into regular running and avoid common injuries. We focus on strength, mobility, and good habits that lay the foundation for the weeks ahead.

What you’ll do: Short, easy runs, core strength work, mobility routines, and strides to sharpen your form. You’ll get used to training regularly—without overdoing it.

The goal: Build a steady routine, strengthen muscles and tendons, and stay healthy.

Base Phase: Build Your Endurance Engine

Once your body is ready, it’s time to develop aerobic fitness—the kind of fitness that powers long-distance running.

Why it matters: This phase improves your ability to use oxygen efficiently and burn fat for fuel, making long runs feel smoother and more sustainable.

What you’ll do: Mostly easy runs, longer weekend efforts, and occasional strides. These help expand your aerobic capacity without putting too much strain on the body.

The goal: Strengthen your heart, lungs, and muscles so you can run farther with less effort.

Build Phase: Add Speed, Strength & Stamina

With a strong base in place, it’s time to challenge your body. This phase helps you become faster, stronger, and better prepared to hold marathon pace on tired legs.

Why it matters: You improve your ability to handle harder efforts without breaking down. This means better pace control, faster recovery, and stronger long runs.

What you’ll do: Threshold runs (a.k.a. “comfortably hard” efforts), VO₂max intervals (short bursts at high intensity), and longer runs that push your stamina. These sessions also boost your glycogen storage — a key energy source on race day.

The goal: Build the strength and stamina to hold your goal pace — and finish strong when it counts.

Peak & Taper Phase: Sharpen Up & Get Race-Ready

This final phase brings it all together. You’ve done the hard work—now it’s time to fine-tune your fitness, recover fully, and line up feeling fresh and confident.

Why it matters: Your body needs time to absorb training and arrive ready to perform. But we don’t just hit pause — we keep you sharp with targeted workouts.

What you’ll do: You’ll run a few key marathon sessions — like long runs with big chunks at goal pace — to lock in race rhythm and fueling strategy. At the same time, your weekly mileage will taper down to allow full recovery. We’ll also focus on mental prep, logistics, and race-week planning.

The goal: Show up rested, focused, and ready to run your strongest marathon yet.

Final Thoughts

Marathon training is a journey — and like any good journey, it’s easier with a plan. Each phase builds on the last, helping you grow stronger, faster, and more confident as race day approaches.

At Moonshot Run Club, we guide you through every step with structured plans, personal support, and a focus on progress over perfection—no matter your starting point. LFG!