Unlocking Marathon Success: The 3 phases of McCarthy Method Coaching.

On the surface running a marathon can seem like a daunting task. What makes it easier is understanding the process in how you can get from a regular park runner to marathon hero. 

Today I am going to break down the 3 steps in the McCarthy Method that has guided countless runners to marathon success.

Step 1- Base build.

You can’t climb Everest without getting to base camp. In the base building phase we focus around 3 thing.

1- building a base level of strength and conditioning to help support your running endevours and mitigate risk of injury. This will focus around any weak points you have and making sure you are strong enough to endure the demands of marathon training and the race day itself..

2- build a aerobic base to allow you to become a more aerobically efficient runner. This will lay a foundation for harder running later on.

3- build healthy habits to help support you. This includes nutrition, sleep, hydration and cultivating a mindset that is going to prepare you for the challenges that lay ahead. These habits are the bedrock of consistent training and recovery.

This base building can range from 3-6 months depending where you are currently. 

If you are unsure where you stand then a quick assessment can help you to determine the ideal starting point. Drop me a message for more information.

Step 2- Acclimitization

From here we transition into a performance related phase of training.

Strength training transitions into a maximal strength phase. The running training will include tempo work, intervals or a mixture of both depending on the individual. 

Nutrition and hydration becomes more sport specific to make sure you have what you need to perform optimally and recover effectively.

This phase also provides an opportunity to break down any limiting beliefs you may hold, using the physical challenge to build mental resilience and bring up your own personal standards in other areas of your life.

This phase will typically last around 3 months, which will allow you to transition into the final phase, which would finish around the new year if you are racing a spring marathon.

Step 3- Peaking phase

This is the final phase of the process which focuses on preparing you for the event itself.

Strength work will transition into strength and power to get you primed for race day. Long runs will focus around distance and if you have a time in mind, running at race pace.

Nutrition and hydration will be focussed around supporting your fuelling during the long runs and the marathon day.

And the final piece of the puzzle is addressing all your questions around race day logistics, strategy and potential challenges, getting you mentally prepared for the task at hand.

This final phase will be around 3 months with a taper into the event itself.

Conclusion

This outline takes you from being a weekend runner to marathon ready.

If you have any questions or want to get a “Marathon Ready” assessment then drop me a message on any of the contact details below.

Hi my name is Ollie McCarthy and I am a Running Coach and Personal Trainer in Tunbridge Wells. I help people to build fit, robust and capable bodies that look good but also perform well. This is done through a combination of running, mobility, strength and conditioning work.

E: Ollie@mccarthysf.com

T: 07828573920