My Marathon Training Journey

At the time of this episode’s release, I’m eight weeks into marathon training with eight weeks to go. My marathon is on April 26th in Nashville, Tennessee. Training has been going well, and I want to give a huge shout-out to my running coach, Katie. She’s been incredible from a programming, support, and communication perspective.

One of the biggest reasons I wanted to train for a marathon was to challenge myself mentally. It was intimidating, and I wanted to prove that I’m the type of person who does things that scare them. That’s what I want for you, too—to flirt with chaos and step into discomfort in order to grow.

Today, I’m sharing some of the key training principles I’ve learned so far that have helped me improve my performance, stay injury-free, and feel good throughout the process.

The 80/20 Running Rule

One of the biggest principles I’ve followed during this training cycle is the 80/20 rule for running.

80% of my running volume consists of EASY miles, while 20% consists of hard workouts to optimize my aerobic base.

This rule applies to total weekly mileage, meaning that if I run 10 miles, roughly eight of those miles should be easy, while two miles should be harder efforts.

Why Does the 80/20 Rule Matter?

Running performance depends on your aerobic base, which is your body’s ability to produce energy with oxygen (aerobic ATP production).

Think of your endurance like a triangle:

The base of the triangle represents your aerobic capacity (endurance).

The tip of the triangle represents your anaerobic capacity (high-intensity efforts).

To run faster and longer, you need a wide aerobic base. You build this base by running at lower intensities for longer periods before layering in high-intensity workouts.

Many runners train too hard too often, which prevents them from building their aerobic base, leading to burnout and injury.

Since adopting the 80/20 rule, I’ve trained more efficiently, improved my endurance, and avoided overtraining.

What Does Easy Running Actually Mean?

Many runners struggle with understanding what “easy” running actually is. Here are three ways to gauge if you’re running at an easy effort:

Heart Rate-Based Training

Easy running should be done at 65-80% of your max heart rate.

If you don’t have a heart rate monitor, you can estimate your max heart rate by subtracting your age from 220.

Perceived Exertion Scale

Rate your effort on a scale of 1 to 10.

Easy runs should feel like a 4 or 5 out of 10—a pace you could maintain comfortably for a long time.

Conversational Pace

You should be able to hold a conversation while running without gasping for air.

If you can’t talk in full sentences, you’re probably running too hard.

Bonus tip: Try nasal breathing during easy runs. If you can breathe only through your nose, you’re likely running at the correct effort level.

Why Easy Running Is Essential

Many runners resist slowing down because they assume running faster all the time will help them improve. But easy running offers massive benefits that actually make you a faster, stronger runner in the long term.

1. Increased Capillary Density

Capillaries help deliver oxygen to working muscles. Easy running stimulates capillary growth, improving oxygen delivery and endurance over time.

2. Mitochondrial Growth

Mitochondria are the powerhouses of your cells, responsible for energy production. Easy running encourages mitochondrial growth, making your body more efficient at burning fat for fuel—a critical adaptation for endurance athletes.

3. Faster Recovery

Easy runs promote blood flow to sore muscles, speeding up recovery after hard workouts. Running too hard on recovery days prevents proper muscle repair and increases injury risk.

4. Sustainable Training

If every run is a grind, you’ll burn out quickly. Easy runs make training more enjoyable and mentally sustainable over time.

Stress + Rest = Growth

One of the most valuable lessons I’ve learned from my coach is this simple equation:

Stress + Rest = Growth

You need to stress your body through workouts to trigger adaptation.

But without adequate rest, your body can’t recover and grow stronger.

If you keep stressing your body without enough rest, you’ll never break past your current fitness level.

Easy running allows your body to recover while still building endurance.

How This Applies to My Marathon Training

My goal for my marathon on April 26th is to run an average pace of 6:45 per mile for 26.2 miles.

At first, I thought training at 6:45 pace as much as possible would be the best strategy. But instead, my easy runs range from 7:30 to 8:30 pace—45 seconds to 1 minute 45 seconds slower than goal pace.

Why? Because training too hard too often doesn’t let your body absorb the training and improve.

Final Thoughts & Takeaways

The 80/20 rule for running is one of the most effective training principles you can adopt. Training smart—not just hard—will help you improve, avoid injuries, and enjoy running long-term.

I hope gaining insight into my marathon training and some of the principles I’m applying are helpful to you. If you’re a runner, these strategies will help you train more effectively. If you’re not a runner but stuck around, I hope you found ways to apply these principles to other areas of your health, fitness, and life.

I hope this helps you get closer to your health and fitness goals and ultimately, gets you closer and closer to your best you.