Olympic Marathon Training Regime
The Training Plan of Clayton Young
In my quest to become a better runner, I decided to delve into the training methods of Olympians. Surely, they must be doing something different from the rest of us. While genetic predisposition and a lifetime of running play a role, I wondered: what about the aspects of their training that are within their control? What can I learn from these elite athletes and apply to my own running journey?
Before diving into the analysis, I want to extend a huge shoutout to Clayton Young. Not only did Clayton secure 9th place in the marathon at the 2024 Paris Olympics, but he also generously shares his entire training program on Strava—a rarity among elite runners. While the insights I’m sharing here are just a glimpse compared to what Clayton’s coach could provide, there’s still a wealth of knowledge that can be applied to improving cardiorespiratory fitness.
Below is a snapshot of Clayton's training regimen from four weeks before the Olympics, during the final push before he reached his peak.
While not shown above, Clayton’s pacing is truly remarkable:
During his first 14-mile run, he averaged a 6:42 pace with an average heart rate at 137 beats per minute
During his 12-mile PMP (pace-on marathon pace), he averaged around a 4:46 pace per mile
During his final 25-mile run, he averaged a 5:57 pace with a late 4 pickup miles (starting at mile 19) at 4:56, 4:57, 5:00, and 4:30.
Key Takeaways:
High Volume: Adjustments are made week-to-week rather than by increasing mileage. This likely reflects the late stage of his training cycle, where the focus shifts from building base mileage to fine-tuning performance.
80/20 Rule: Throughout these four weeks, approximately 80% of Clayton’s mileage was at an easy pace, with 20% at a hard pace. This balance is crucial for maximizing performance while managing fatigue.
Hill Work: Hills are incorporated into easy runs to boost oxygen utilization in the muscles and enhance motor unit recruitment efficiency, both key for endurance.
Variety in Speed Work: Clayton’s speed workouts ranged from 800m to 3-mile repeats. This variety likely serves to maintain novelty in the program and target different distances at high intensities.
Fatigued Speed Work: One of the most valuable lessons—training in a fatigued state is excellent for those who struggle to maintain pace due to fatigue during races.
No Consecutive Hard Days: Hard workouts are never back-to-back. This is essential for fatigue management, as the central nervous system requires time to recover between intense sessions.
Late Runs Are Easy: Clayton includes easy runs towards the end of his training days, likely to maintain aerobic stimulus without adding excessive fatigue, keeping these sessions enjoyable and manageable.
Applications:
Your goals may differ from mine, but most runners agree that improving speed and efficiency is a common aspiration.
Go Slow on Easy Runs: While Clayton can maintain a 6:42 pace for over 10 miles with a heart rate under 140 bpm, most of us cannot. Here are a few ways to ensure you stay in Zone 2:
Nose Breathing: Maintain nose breathing for several minutes.
Talking Pace: Be able to speak in full sentences.
RPE: Aim for a 4/10 pace if using the Rate of Perceived Exertion scale
Heart Rate: Aim for the lower end of your Zone 2 range (135-140 bpm).
Intelligently Programmed High-Intensity Runs: Clayton follows the 80/20 principle well, with tempo runs included in that 20%. Be cautious with tempo runs, as they can easily become hard mileage, requiring more recovery time.
Speedwork: The goal of speed training is to improve oxygen utilization and motor unit efficiency. Clayton’s range of 800m to 3-mile repeats may be too much for novice runners, so start with shorter distances and gradually build up.
Fatigued Speed Work Incorporation: Once you build a good base mileage you simply cannot maintain the same pace that you started. The limiting factor is the muscle’s ability to utilize oxygen efficiently. For intermediate runners, recommend on your longer runs >10 miles, make 2-4 miles in the second half of the run at your 5k race pace. Ensure you leave 1-2 miles for a cool-down as well.
2-a-days: For most novice, intermediate, and even advanced runners, this is likely too difficult to maintain, especially if the athlete has a family and/or full-time job. More importantly, building up a base mileage with 1 run per day is going to be a much better predictor of individual fatigue management.
These takeaways only scratch the surface of effective running programming, especially when you try to incorporate lifting into your routine. MOPs and MOEs 1-on-1 training offers world-class online coaching to elevate your fitness, using these principles and more. If you’re serious about taking your training to the next level, I highly recommend signing up for personalized coaching, which can dramatically accelerate your progress.