Whether you’re chasing a new Boston Qualifier time or aiming to break the 3-hour barrier, Higher Running Coach Sage Canaday shares his top three tips to help you run a faster marathon.
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Tip #1: Build Higher, Consistent Mileage
The number one principle? Consistent aerobic base mileage. Many runners need to hit 50–60 miles per week—or even up to 100K—to reach their full potential. But it’s not about going fast all the time. You build up gradually, with slower-paced, easy mileage. That aerobic foundation is key to long-term improvement.
Tip #2: Add Quality Speed Work
Once your base is solid, it’s time to layer in speed. This could be as simple as 6 x 20-second strides, or more structured workouts like:
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800m repeats
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Kilometer or mile repeats
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Tempo runs at 10–20 seconds per mile faster than your marathon goal pace
These workouts help make your goal pace feel smoother and more efficient.
Tip #3: Manage Life Stress Outside of Training
Training isn’t just about running. Ask yourself:
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Are you getting enough sleep?
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How’s your diet?
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What’s your work/travel/family stress like?
When I ran my marathon PR of 2:16, I admit my diet wasn’t perfect. I had some pizza, Taco Bell, and even some beer here and there—but I was sleeping 9–10 hours a night and fully committed to the training lifestyle!
Final Thoughts
Factor in all aspects of your life when building your training plan. Consistency, quality workouts, and recovery are all part of the equation.