Running News Daily

There are thousands of studies available analyzing various aspects of elite distance running training, and we finally have something that brings them all together. A recent review article, published in the journal Sports Medicine – Open, has integrated the scientific literature on training with the plans and logs of elite distance runners to create an in-depth training framework for world-class endurance athletes. If you’ve ever wondered what it takes to be the best of the best, this is it.

The authors of the article point out that while there are several scientific studies during the last two decades that have described the training characteristics of elite runners, many developments in modern long-distance running training have been driven by experienced coaches and athletes, rather than scientists. “Sport scientists have historically found themselves testing hypotheses regarding why elite athletes train as they do rather than driving innovation around the how in the training process,” the authors add.

The goal of this paper, then, was to combine the information we have from sports science studies with anecdotal evidence provided through training logs of elite athletes to outline a framework for understanding how the world’s best distance runners train to be at that level. In total, the researchers analyzed training logs from 59 world-leading athletes and 16 coaches who were either 5K/10K runners on the track or marathoners. Of course, the caveat to this type of information is that it’s not peer-reviewed and could be subject to bias, and when analyzing athletes at the elite level, the possibility that they could be doping can also skew the results.

Despite this, the paper does a fantastic job combining the two types of evidence and providing a very detailed outline of how these athletes train. Of course, the majority of recreational runners won’t (and shouldn’t) be trying to replicate their training, but there are some takeaways for the everyday runner who wants to improve their running performance. Below, we’ll summarize some of the key findings of the article, and if you’re interested in more of the details, we highly recommend checking out the article itself.

Training periodization and competition schedule

The first aspect of elite performance the authors address is the way athletes plan their training over a season or year, and how often they compete. They found that both track and marathon runners begin their training with a base phase that involves gradually building their running volume over the course of several weeks. As this preparation period becomes more specific, the athletes begin doing a higher volume of running at race-pace intensity.

From there, track runners move into a competition phase, which is more or less a continuation of the specific preparation phase, with races and more recovery thrown in. They also maintain a relatively high volume of running during this phase, which highlights the importance of reinforcing the base you’ve already built since it takes years of continuous work to develop your aerobic base. Next is the transition phase, or “off-season,” as some may call it, can last anywhere from one to four weeks, and could be complete rest or involve some low-intensity activity.

Marathoners are slightly different. They also have a base phase, but their specific preparation phase involves a lot more slower race-paced sessions, and they tend to have their highest-volume weeks right before they begin tapering for their race. If you’re training for a longer race like a marathon, take a page out of the elites’ books and put your highest-volume weeks just ahead of your taper.

Of course, track athletes tend to compete far more frequently than marathoners, usually with no more than six races a year and only two marathons, separated by at least three months. This is another lesson to recreational athletes doing marathons (and ultras, too) to avoid racing too often if you want to perform at your best.

Training

The researchers found that the unifying factor between both track and marathon runners was they all did the majority of their running volume (about 80 per cent) at a low intensity. They determined that most athletes were doing their easy runs at about three to five km/hour slower than their marathon race pace, and their long runs at about one to two kilometres per hour slower than marathon race pace.

So what does that actually look like in training? The authors include the following training principle from coach Bill Bowerman: “2–3 weekly interval sessions, a weekly long run, and fill the rest with as much [easy running] as you can handle.” Of course, for many recreational runners, three speed sessions in a week is likely too much (especially if you’re trying to keep 80 per cent of your running volume at an easy pace), but a good coach can help you find a balance that works for you.

The article also includes a great table that outlines each of the different sessions elite runners include in their training and how to perform those workouts, including fartleks, threshold runs, hill repeats and sprints. Check out the table here to find out exactly what goes into elite distance running training (and to find out if you’re missing anything in your own training).

Volume

This is the section when recreational runners should definitely not attempt to copy the elites. The researchers found that track athletes were doing about 130-190 km/week, and marathoners were hitting even higher numbers at 160-220 km/week.

While recreational runners should not attempt to run that kind of volume, they can learn from how they build up to that volume. When elite athletes are building their mileage during the base phase, they do so first by increasing the frequency of their runs (which often involves doing doubles) before they increase the volume of their runs. This doesn’t mean you should be doubling, but if you’re running three days per week and are trying to increase your mileage, start by adding a fourth (and even eventually a fifth) before increasing the length of your runs.

Intensity zones and distribution

As runners, we talk a lot about the best way to measure intensity. Is it heart rate? Blood lactate? Pace? Perhaps the best conclusion the authors come to throughout the entire article is this: “We would argue that this lack of consensus is consistent with an uncomfortable truth; no single intensity parameter performs satisfactorily in isolation as an intensity guide due to (1) intensity–duration interactions and uncoupling of internal and external workload, (2) individual and day-to-day variation, and (3) strain responses that can carry over from preceding workouts and transiently disrupt these relationships.”

In other words, no one metric perfectly or completely incapsulates running intensity, so it’s possible that the only measure that truly matters is feel. Of course, it’s very hard to accurately measure or quantify feel, and it takes time and practice to listen to and understand the queues your body is sending you. The authors offer an excellent table outlining an intensity scale that may help you understand how hard you should be working for various runs and workouts, and it’s definitely worth checking out.

The other big takeaway from this section is this: the elites spend about one per cent of their training volume doing sprints or strides. That may not sound like much, but considering that one per cent of 150 kilometres is 1.5 kilometres worth of strides, you can see the importance of these short, fast sprints. The lesson? Don’t neglect your strides.

Tapering

Finally, the taper. The research says that runners should take a two to three-week taper, where they reduce their training volume by 40 to 60 per cent, but the elites don’t appear to follow this rule. Most of them don’t begin substantially decreasing their training volume until seven to 10 days out from competition, with their last intense session three to five days before race day.

The takeaway here for recreational athletes is that tapering is important, but you should be careful not to reduce your volume or intensity too drastically. Figuring out what works for you may take some trial and error, but again, a good coach can help you determine what might work well for you.

The bottom line

There’s so much information in this article that it’s difficult to sum it up very succinctly, but if we were to make some generalized recommendations for recreational runners based on the findings, they would look something like this:

Give yourself time for a good base phase to build up your running volume gradually

When you’re increasing mileage, add more runs into your schedule before making your runs longer

If you’re doing long races like marathons or ultras, don’t race too often if you want to perform at your best

Keep your easy days easy, and the majority of your training should be done at an easy pace

Get to know yourself and understand how different workouts and paces should feel to best determine intensity

Don’t neglect your strides

Tapering is important, but be careful not to decrease your training too much ahead of your race

 

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.