How Elite Marathoners Train and Fuel for Peak Performance

What the Study Looked At:

A published case study followed three elite male marathoners through a 16-week training and nutrition block. The goal was to see how combining structured training with periodized fueling could enhance performance and guide individualized race-day strategies.

Training: Mostly Easy, Sometimes Hard:

Over 16 weeks, the athletes averaged 182 km (113 miles) per week, peaking at 231 km (143 miles). Importantly, their training intensity wasn’t evenly spread. Instead, it followed a polarized model:

• 74% of sessions in Low intensity: very easy to somewhat hard (below lactate threshold).

• 11% at Threshold : moderate to hard (at lactate threshold).

• 15% at High Intensity: very hard to maximal (well above threshold).

  
  

This distribution shows that most training was easy aerobic running, while a smaller, but critical portion focused on high-intensity work. In the final three weeks, total training volume dropped by about 50%, but frequency and intensity remained, allowing for recovery and peak readiness.

Fueling in Training: Preparing Muscles and Gut

The study highlighted two main fueling strategies:

1. Low-Fuel Training Sessions:

Athletes occasionally ran with low carbohydrate availability (for example, fasted morning runs or back-to-back workouts with limited carb intake). These sessions—about 2–3 times per week on average—helped the body adapt to burning fat and improved long-distance efficiency.

2. Practicing Race Fueling:

During long runs, athletes tested different amounts of sports drinks and gels, measuring sweat loss and stomach comfort. This “gut training” helped them tolerate higher intakes of carbohydrates and fluids on race day without GI distress.

Race-Day Fueling Plan:

On marathon day, each athlete followed a clear system:

~61 g of carbohydrate per hour (averaging 15 g every 15 minutes).

~604 ml of fluid per hour, adjusted to sweat rates.

Some included caffeine—about 3 mg per kg body weight split before and during the race—for extra focus and energy.

The Results:

The results confirmed the effectiveness of this approach:

Two athletes set personal bests (2:11:23 and 2:12:39).

One ran his debut marathon in 2:16:17.

These performances highlight how structured training combined with individualized fueling strategies can lead to breakthrough results.

Takeaways for Everyday Runners:

• Don’t go hard every day. Most of your mileage should be easy.

• Fuel is part of training. Practice your race-day nutrition plan during long runs.

• Low-fuel runs can be useful—but use them strategically.

• Taper before a race. Cutting mileage (not intensity) helps the body absorb training and perform at its best.

Citation:

Stellingwerff, T. (2012). Case Study: Nutrition and Training Periodization in Three Elite Marathon Runners. International Journal of Sport Nutrition and Exercise Metabolism, 22(5), 392–400. https://doi.org/10.1123/ijsnem.22.5.392