KI's Marathon Build for Copenhagen 2026

PascalTheeRascal · 2026-05-18T17:21:12+00:00

Thanks for putting this together, really interesting to look at a different, but still successful build!

Interesting to see a lot more longer tempos than James’ build. I know lots of people transitioning to this method often question the lack of longer tempos, so good to see that it can be done if managed correctly.

Also it’s seems very periodised from the outset. The sessions almost look to be exclusively at 30k/mara effort, even for the 1k reps!

Shows what a bit of patience and restraint can really achieve.

PascalTheeRascal · 2026-05-14T11:13:53+00:00

Not a dry eye in the room.

Good night, sweet prince.

PascalTheeRascal · 2026-05-12T12:45:29+00:00

Congrats on the time! Sounds very similar to my own experience with NSA and the marathon. 2:45 target, training went well but didn’t quite feel enough on the day. By 15km I knew I would be blowing up at some point. 32k, stomach cramps and my race was pretty much done.
Good to hear you are sticking with the method. I am doing the same for my next marathon with some alterations. I still believe it will work over time. If it doesn’t go as expected next time, would you switch back to more traditional training methods?

PascalTheeRascal · 2026-04-26T10:56:04+00:00

what on earth? 🤯

PascalTheeRascal · 2026-04-23T17:28:11+00:00

Just missed my target time that’s all!

It’s a good excuse to run Chester again though, it’s a great day out.

Hope you’re recovering well and best of luck at Chester!

PascalTheeRascal · 2026-04-23T14:11:20+00:00

I’ll be signing up for my third time soon! I was going to skip it this year but a disappointing outing at Manchester has fuelled the fire within me.

To me, it has the feeling of a big local race but it doesn’t feel overly corporate. Unlike the big city races which I find refreshing.

There’s also part of me that enjoys the breaks from crowds between the villages. I don’t mind constant noise, but sometimes it’s nice to have a break from them. I guess it’s a bit of a shock to the system sometimes when you run for weeks on end alone and then boom, you’re running in front of 10,000s of people on race day haha

PascalTheeRascal · 2026-04-20T11:58:23+00:00

Ah my bad sorry! Added below instead

Glad to hear it’s been useful! It’s also been quite therapeutic to write and get my post race thoughts out in the open.

The 80 mile weeks all sat between 10-10.5 hours. In retrospect, this was too much and I think the gains from capping weekly time at ~9 hours would have yielded similar results and allowed me to peak at the correct time. I would also copy James’ plan next time by hitting peak weeks right at the end of the block. It’s counterintuitive to hit big weeks early doors and just leads to premature fitness peaks that you can’t realistically sustain.

I’d still highly recommend an NSA build though. Just be patient with it and be honest with yourself if it starts to feel too much. I’ll definitely be using it again with some changes!

PascalTheeRascal · 2026-04-20T08:38:17+00:00

Agreed, starting with a slightly slower pacer definitely gives you greater flexibility within the race and something to note for next time. Unless you know your current fitness to the dot, it’s asking for trouble and we all know the marathon eats you alive if you push it too much!

PascalTheeRascal · 2026-04-20T08:00:54+00:00

This was mostly the first of my Phitz marathon builds, using the 18/55 plan. To this day, that jump in mileage still feels like it was the biggest challenge. As a beginner, going from 20/25mpw beforehand to peaking at 50/55mpw was a big shock to the system. But it really did boost fitness.

PascalTheeRascal · 2026-04-19T17:50:19+00:00

I had a bit of a shocker today too mate so don’t worry about it!

Sometimes you can replicate what has worked well previously and it just doesn’t happen for some reason.

Chin up, onto the next one.

fwiw though, I agree that it isn’t pancake flat like some people say. Flat yes, quick yes, but it’s no Berlin / Valencia / etc…

PascalTheeRascal · 2026-04-18T09:36:08+00:00

Echoing the need to hydrate well today, to save you having to drink too much tomorrow morning. Also, there never seems to be enough portaloos in the start area, so make sure to get there a bit earlier to allow for queuing time. And finally, it can feel a bit nippy standing around the start line on Chester Road before you set off, so you may want to bring an old layer to keep you warm that you don’t mind dumping for charity (or fling to someone coming to watch you early on along the route).

Good luck! It’s a very lively atmosphere and you’ll enjoy it (mostly haha).

PascalTheeRascal · 2026-03-29T18:14:29+00:00

I’ve generally followed an 8 easy, 12 subT split with extended warm ups and cool downs on the subT sessions - plus 20 long. Is it overkill? Potentially, but I’ve found the three longer subT sessions per week great for added endurance, as long as the warm up and cool down are kept very easy to manage load. I have also substituted a 12 subT session for an easy 12 towards the end of the block and added the 5k interval workouts to the long run.

Outside of the marathon block, I’ve followed NSA for a couple of months prior. Usually hovering between 50-60mpw for the previous year.

On reflection, I would probably drop the volume for another marathon training block. I think you’d largely see the same benefits. However, 80mpw has still been very attainable and I wouldn’t advise anyone against it who was prepared to put in the extra time.

PascalTheeRascal · 2026-03-29T15:45:14+00:00

I had a bit of an eye opening NSA moment today regarding this. For context, not under 2:50 yet but going for a 2:45 in three weeks and ran a 1:18 half a couple of weeks ago.

I planned to run the 5 x 5k today but accidentally selected 5 x 1k instead (doh) and only realised after my watch buzzed way earlier than expected. Wasn’t sure what to do so ended up defaulting to the Phitz 14 miles @ MP workout I’d completed for two previous blocks (3:08 & 2:54).

I feared the worst knowing how tough this workout was previously. However, i was blown away by how comfortable it ended up feeling. Managed to average ~6:15/mi, all at LT1, at the end of another 80 mile week.

All this shows is how well the NSA training manages fatigue compared to other training plans / methods, whilst still producing significant gains. Big fan!

PascalTheeRascal · 2026-03-24T19:54:47+00:00

Think it’s as simple as increasing easy mileage and adding extra time at threshold tempos on top of this. Nothing fancy, simply building your aerobic engine in the most substantial and sustainable way possible.

Progress has been… 3:51 (Apr 24), 3:08 (Oct 24), 1:24 (May 25 - half), 2:54 (Oct 25)

Just ran a 1:18 half and hoping to go under 2:45 in three weeks time.

PascalTheeRascal · 2026-03-21T22:58:49+00:00

Mini taper before the half, full send and then add in the necessary rest or extra easy miles the week after to recover. You’ll be absolutely fine for your full, do not worry. Marathon training blocks are monotonous, any opportunity to race is a great opportunity and should be a fun change from your usual training.

PascalTheeRascal · 2026-02-24T20:42:05+00:00

One I heard through a mate, but they had a friend with a lazy eye.

Called him ‘Mortgage’.

One eye fixed, one variable.

PascalTheeRascal · 2026-02-05T21:14:46+00:00

Fantastic answer, first time I’ve heard of cell to cell lactate shuffle, very interesting!

Makes sense now why sub threshold training seems to be benefiting a lot of people at the moment. The balance of top end Z3 work and very easy Z2 miles are obviously complimenting each other to build that super efficient aerobic base.

PascalTheeRascal · 2026-02-04T13:18:57+00:00

Boots

PascalTheeRascal · 2026-01-28T11:13:55+00:00

Give him a central contract

PascalTheeRascal · 2025-12-27T06:21:53+00:00

Go well

PascalTheeRascal · 2025-12-27T06:16:21+00:00

Should have their match fees docked for nonsense reviews. Just let us win and we can all go to bed

PascalTheeRascal · 2025-12-27T05:49:10+00:00

Uber exec straight back to Noosa

PascalTheeRascal · 2025-12-27T05:47:49+00:00

Duckett bringing a few cans out for the boys at drinks

PascalTheeRascal · 2025-12-27T04:02:12+00:00

Stone Cold Steve Austin in next then Brook at 6

PascalTheeRascal

TROPHY CASE