Coopah How To: Create the ultimate marathon training plan
If you’ve committed to running a marathon, first off: massive respect. Personally, I think it’s can be one of the toughest but most rewarding things you can do as a runner - and getting to the start line feeling strong, confident, and ready takes more than just lacing up and hoping for the best.
I’ve coached hundreds of runners towards 26.2, and while no two journeys are ever the same, there are a few key ingredients that every solid training block needs.
So, lets break them down. Not in a one-size-fits-all way - but to help you understand why each component matters and how to train with real purpose, not just rack up miles for the sake of it.
The Long Run - the Foundation
Long runs are your non-negotiable. This is where you build the stamina, resilience and mental grit to go the distance. Not just survive 26.2 - but run it with intent. So in other words, you can’t skip them.
Your long runs should gradually increase in length and complexity over time, sometimes focusing on endurance, sometimes on pacing or terrain. It’s about building volume and confidence as the weeks go on, not starting out doing huge mileage and risk tipping into burnout (or injury).
How Coopah Helps: We tailor your long run progression to you - your goal time, your history, your pace. If life gets in the way (and it will), we’ll adapt your plan, so you don’t fall behind or overreach. Every week is built around you and with flexibility in mind.
Easy Runs - The secret weapon
Easy runs build your aerobic engine - the base that powers every other type of training. These runs should feel relaxed and sustainable, even if your brain’s itching to go faster.
Done right, they let you bank volume, support recovery, and set you up to hit the hard workouts with intent. Done wrong - and most runners do - they lead to fatigue, injury and plateau. So my biggest piece of advice for your easy runs, drop the ego and embrace the slower pace, and trust me, you will be a surprised how much of a difference it makes to the rest of your training.
How Coopah Helps: We help you get the most out of your easy runs - from guiding you to the right training zone to adjusting pace targets based on your recent efforts and recovery levels. The app learns from your data and feeds that back into your future sessions. No more guesswork. No more junk miles.
Intervals: Turn the Dial Up
Intervals teach you to move efficiently under pressure - to hold pace late in the race, and to stay strong when your legs are begging for a break.
The structure is simple: run hard, recover, repeat. But the intensity, duration and goal shift depending on where you are in your training cycle. Shorter reps build speed and power. Longer ones build strength and race-specific endurance. But no matter if you’re training for a fast 5km or a marathon PB, they should always be a staple in your training plan.
How Coopah Helps: We design interval workouts around your fitness level and goal pace - and update them based on your recent performances. So you’ll always know what to do, how hard to go, and what it’s building towards.
The Antwerp. 8 x 1 Minute On, 1 Minute Off.
Simple. Effective. Surprisingly tough if you do it right.
🔸 Warm up: 10 minutes easy running
🔸 Work: 1 minute hard, around 7 to 8 out of 10 effort. One minute jog or walk. Repeat eight times.
🔸 Cool down: 10 minutes easy running
You want to finish knowing you’ve worked, but still in control. We’re building speed with purpose here, not just red-lining for the sake of it.
Over the next few weeks, we’ll dive into strength work, injury prevention, fuelling, race mindset and more. Because there’s a lot more to marathon success than just running.
But for now - get these three pillars right, and you’re already ahead of the game.
Let’s go get it.
Coach Jordan x