Named session types used in marathon training — what each one is, how to execute it, and the physiological adaptation it creates.
Base building
Aerobic base, fat oxidation, capillary density
Aerobic endurance, fat oxidation, mental durability
Lactate threshold
Lactate clearance, aerobic power at threshold, high-volume threshold capacity
Lactate clearance rate, running economy at race pace
VO₂max development
Maximal aerobic power, cardiac output, running economy at fast paces
Mixed intensity
Aerobic versatility, lactate tolerance, speed-endurance
Neuromuscular
Running economy, neuromuscular coordination, leg turnover
Strength-speed
Running-specific strength, power, injury resilience, VO₂max stimulus
Aerobic endurance
Negative-split discipline, late-run fatigue resistance, marathon-pace familiarity
Race-specific
Metabolic efficiency at goal pace, psychological race-pace familiarity, fueling rehearsal