This page is dedicated to the active reader looking to put my words into running action. I start by shortly explaining my training philosophy. After this, I will go into detail about the various running and non-running activities I use to become a better runner than yesterdayFeel free to use, share and experiment with everything written below.


Training philosophy

The marathon is a long-distance running event and should be prepared for accordingly:

  • Given that marathon races are predominantly (98%+) an aerobic activity, training your aerobic system should be the main focus. I use MAF-training to do this.
  • It takes about 8-10 years of consistent training, regardless of starting age, to top out your aerobic capacity. In fact, training can offset the effects ageing has on your maximum oxygen consumption. This means there is no need to rush your running progress, your best marathon form is most likely still in front of you.
  • Running is a high-impact sport on your joints and tendons. The more you do it, the faster you will become. To be able to run more, your body will need some additional training to handle the stress.


  1. Warm up and Cool down routine

  2. Base Training

  3. Other training schedules

    The first way to unlock your long-distance running potential is working towards a higher weekly mileage. A sensible approach to added volume is essential to avoid overuse injuries. I follow Pete Pfitzinger’s bible to structure all my marathon training. For races between 5k and a half marathon, use this book.

Additional training or non-running

  1. Cross-training

  2. Flexibility training

  3. Core training