Training

Project 02:30: Preparing for the Berlin Marathon 2022

Following on from his recent success at the Paris Marathon in April, we spoke to our SportsShoes CTO Jon Cleaver, as he prepares for his next big running challenge - the Berlin Marathon, 25th September 2022.

Hi Jon! Congratulations on your incredible performance in the Paris marathon. Can you tell us a bit more about your preparation for the race?

Leading up to Paris I was running well after having a solid cross country season cumulating in a debut Lancashire vest at the inter-counties championship. I was in pretty good shape, but my objective was not to race a marathon until the autumn. Instead, my focus was on the road 10km distance. However, when I got the opportunity to race for SportsShoes and ASICS, I leapt at the chance not really knowing what to expect. I was hoping to run around 2:45 but was pleasantly surprised to come away with a PB of 2:33.

Amazing! What did you learn from Paris and how will you prepare for Berlin in September?

Firstly, I learned that just mileage and high training volume isn't the answer. Instead of clocking up 100-mile weeks, there is a smarter way to train which prevents unnecessary fatigue. I have broken down my training over 16 weeks into 4 phases with clear objectives and I am not going to plan too far into the future other than to understand the headlines.

Pictured: Jon competing in the Chicago Marathon in 2018

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PHASE 1 objectives: Weeks 1-4

1. Prime the body to take on more mileage volume

2. Introduce strength work in the gym twice a week

3. Get into 5km PB shape

4. Ensure the holy trinity are completed - 2 sessions of speed work/tempo and a long run (up to 2 hours) every Sunday

5. Get into the rhythm of running 6 days a week with 1 or 2 double days with the mileage creeping up to 60 a week.

6. How to test: 5km race at the beginning of July

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PHASE 2 objectives: Weeks 5-8

Building on phase 1 (tweak the training)

1. Change one of the speed sessions making it more marathon focussed i.e. longer repetitions at marathon pace

2. Build in a mid-week run of 13 miles in between session days

3. Sunday long runs increase in duration up to 02:15

4. Gradually increase weekly mileage up to 75 miles a week

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PHASE 3 objectives: Weeks 9-12

Building on phase 2

1. Gradually increase mileage to 90 miles a week

2. Make my Sunday long runs progressive in terms of intensity, working through to marathon pace and up to 3 hours in duration.

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PHASE 4 objectives: Weeks 13-16

Building on phase 3

1. Reduce the mileage tapering down to 30 miles before race week

2. Bring in quicker repetition speed work

3. Use the long Sunday runs as a rehearsal before the race, holding marathon pace as a tempo and gradually bringing down from 3 hours down to 90 minutes in duration.

4. Find a short fast race preferably a 10km or 5km 2 weeks out

5. RACE!

Pictured: Jon receiving his medal after the Berlin Marathon 2019

You can follow Jon and all of his running adventures here

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