David Levine - Head Coach of the LA Marathon
Okay, here is the great secret for training. Do not tell anyone, cause someday I want to win. Someday. We use fat and carbs (glycogen) to create fuel. Fat is a way more abundant resource than carbs (glycogen). Fat is utilized more at a lower intensity. So, if we want to train the greater resource, we need to train slower, low heart rate, "conversational" (without noticeable pauses for breathing), what we call "endurance" training. We gain the same benefits in endurance, from training at a significantly easier pace, than Marathon Race Pace (MRP). We also recover quicker, so we can do more. The greater volume of training, generally the more efficient we become, unless we are over-training. So do around 80% of your training, to become a better fat burner, meaning build endurance, at low intensity, slower than MRP. The fast work, raises the bar. Promise, you won't tell anyone this. They will all get way faster, and not slow down later on in marathons, due to all the endurance they build. Don't tell!