Training is a science. To improve, you must keep learning, adjusting, and refining your approach over time.
Before the Boston Marathon this year, three top American elite runners—Lindsay Flanagan (marathon PB 2:29), Dathan Ritzenhein (PB 2:07), and Jared Ward (PB 2:09)—shared their training logs on PodiumRunner.
(Editor’s note: At this year’s Boston Marathon, Jared Ward went on to set a new personal best. Flanagan finished in 2:30:07, just shy of her PB. Ritzenhein ran 2:16, and stayed close to the lead pack through 35K.)
If you study their training logs carefully, you’ll notice five key patterns they all share.
Although these are world-class marathoners, the principles behind their training are extremely valuable—even for recreational runners and beginners.
1. 80% of Running Is Easy Running
Many runners assume elite athletes train fast all the time. In reality, most of their mileage is run at an easy effort—much slower than race pace.Even though “easy pace” may still look fast to recreational runners, it feels controlled and low-intensity for elites.
For example:
- Lindsay Flanagan: ~6:40–7:10 per mile (4:09–4:27/km)
- Dathan Ritzenhein: ~6:30 per mile (4:02/km)
- Jared Ward: ~6:00–6:15 per mile (3:43–3:53/km)
Their marathon race pace is significantly faster, which shows how truly “easy” their easy runs are.A key mistake many amateur runners make is running their easy runs too fast—often drifting into lactate threshold pace without realizing it.
The 80/20 Rule in Running Training: Scientific studies have shown that optimal endurance training follows an approximately:The remaining 20% includes tempo runs, threshold workouts, interval training, and other high-intensity sessions.
How to Know If Your Easy Run Is Really Easy? A simple rule:If you can speak in full sentences while running, you are in an easy run zone.
2. Not Just Running—They Train Everything Else Too
Many amateur runners believe “more running equals better performance.” This is a major misconception.
Elite runners include a wide variety of cross-training and recovery work in their programs:
- Lindsay Flanagan: swimming, elliptical, compression boots, strength training, PT, yoga, foam rolling
- Dathan Ritzenhein: spinal and fascia therapy, massage, strength work, aqua jogging
- Jared Ward: massage therapy, strength training, mobility and stretching
In other words, running is only part of their training system.
Even recreational runners can benefit from reducing mileage slightly and adding strength training and recovery work.
3. Training by Feel (RPE-Based Running)
Elite runners constantly evaluate how their body feels during and after workouts.They use perceived effort (RPE) to adjust pace in real time.
As Jared Ward once wrote during an easy treadmill run: “I usually don’t run this fast, but I let feel determine my easy pace.”
This means training is not rigid—it adapts to your daily condition.
Dathan Ritzenhein also emphasized: “Don’t copy workouts. Understand the principles and apply them to your own training.”
4. Structured Workouts Based on Marathon Pace
“Training by feel” does NOT mean running randomly.
Elite runners still anchor their workouts around a specific target: marathon race pace.
For example, Lindsay Flanagan’s fartlek workout included:
- Fast segments: 5:10–5:15 per mile (3:12–3:15/km)
- Easy segments: 6:25–6:35 per mile (3:59–4:05/km)
- Overall average: ~5:40 per mile (3:31/km), matching her marathon pace
The key takeaway is that speed work should support your race goal—not just “run as fast as possible.” This is one of the most important principles in marathon training plans.
5. Constant Adjustment and Optimization
Elite runners constantly modify their training based on age, recovery, and performance feedback.For example, Dathan Ritzenhein noted that in his younger years he ran 120–130 miles per week (193–209 km), but now he includes more rest days.Even with reduced mileage, smarter training leads to better results.
There is no perfect training plan—only continuous optimization.
Final Thoughts
Elite runners don’t train harder—they train smarter.Their success comes from consistency, structure, recovery, and discipline—not just speed.For amateur runners preparing for races like a half marathon or marathon, applying these principles can dramatically improve performance.And just like running form and shoes matter, stability tools like trekking poles can also play a role in long-distance training and recovery runs on uneven terrain.
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