The Final Session to Nail Your Race
as a Marathon and other distances
This blog is inspired by a first-year sports science (STAPS) student who asked me this sincere question after a physiology lecture:
"Madam, what’s the most effective workout to do before a half marathon?"
At first, it made me smile. Especially coming from a student who isn’t exactly known for sweating it out on the track or dreaming about marathons on weekends. But as we spoke further, he shared the real reason behind his question…
His mom – athletic, energetic, and unstoppable – signed them both up for a half marathon in two weeks. To make things worse: she’s counting on him to coach her, motivate her, and pace her during the race.
Him? In full-on panic mode. Not only is he unsure how to advise her, but deep down, he’s terrified of being left behind by his own mother!
And secretly, his dream is to beat her, finish well ahead, greet her at the finish line with a big smile and a bouquet in hand… ready to immortalize the moment as the "perfect son." But for that, he’ll need to train smart.
While I myself am riding the vitamin C wave to survive the season’s viruses (38 years in the game and not about to miss a class!), I realized that these moments are what make sport so special: being present, aiming to give your best without shortcuts.
So, does a "miracle session" exist?
Let’s be honest: there’s no magic workout that will transform everything in 15 days. But there is an essential step if you want to nail your race: understanding your engine, your fuel, and your internal GPS.
It all revolves around a key parameter: your VO2max. It’s the foundation for both performance and endurance. And this VO2max relies on four physical pillars you can still boost in a short time.
1. Muscular Power: Your Natural Accelerator
This is what declines fastest with inactivity and age. Without power, there’s no sharp acceleration, no deep fibers awakened, and therefore, a VO2max that stays dormant. Smart interval sessions – alternating accelerations and decelerations – will reactivate the system.
2. Oxygen Deficit Resistance: Your Emergency Battery
At high intensities, when oxygen runs low, your anaerobic metabolism steps in. Think of it as your “electric battery” that kicks in when your aerobic “engine” falters. The goal? Train this system to handle hard and very hard efforts without shutting down.
3. Endurance: Holding Steady for the Long Haul
The key here is maintaining a high percentage of your VO2max by varying your paces based on how you feel – not rigid numbers (thresholds, heart rates…). Learn to listen to your body to better manage the race on race day.
4. Governance: The Art of Effort Management
This is often where it all comes together. It’s about being able to regulate your effort and confidence without falling into the trap of overreaching. The goal? Avoid “hitting the wall” at the 30 km mark or, conversely, finishing frustrated, thinking:
"I could’ve done better..."
Bonus tip: Eat some RABIT!
Before race day, make sure to do at least one RABIT (Running Advisor Billat Training). This scientifically validated test scans your energy and perceptual profile (effort management) to reveal your strengths and weaknesses.
VO2max, thresholds, power, endurance… the RABIT will tell you everything you need to fine-tune your pacing and start race day feeling confident.
Quick focus on RABIT: What is it exactly?
The RABIT is a progressive and self-paced field test we designed to detect both your physiological profile and your capacity to regulate effort (what we call "governance").
This test has you progress through stages based on your own sensations of fatigue and perceived effort. The result? A highly detailed diagnostic of your power, resistance, and endurance. A real internal GPS to help manage your races – whether on the road or trails.
In the next post, I’ll guide you on how to use your RABIT results to manage your race better. This final prep session will help you match “sensation” to average pace and understand how to handle fluctuations.
But for now, here are three golden rules to follow for marathon success:
1) Do not run at a constant pace
Even a slight variation of 0.2 km/h can lead you straight into the “marathon wall” due to glycogen depletion and an early rise in internal temperature. Combined, these two factors can leave you walking to the finish!
And honestly, that graph is generous: a 2 km/h loss only accounts for these two factors, but there’s more…
2) Do not run at a constant pace
On top of the thermal and energy issues, you’ll face mechanical consequences. A steady pace and cadence continuously recruit the same muscle fibers, accelerating glycogen depletion and preventing what we call the "glycogen burst."
This burst is crucial for bounce, short ground contact time, and elastic energy return – all of which help limit the rising oxygen cost of your stride as the race progresses.
3) Do not run at a constant pace
(Yes, I know, I’m repeating myself – that’s in my teacher DNA!)
Besides thermal, energetic, and mechanical effects, you’d also lose the benefit of the early-race freshness. Don’t be afraid to start fast in the first kilometer! Otherwise, you risk getting stuck behind cautious runners, locked into a pace that’s too conservative, making it impossible to catch up later.
You might end up "falling asleep" mid-race and only “wake up” at the finish line wondering:
"Did I really race well? Could I have done better?"
And yes, we’ll help you answer that timeless runner’s question! But first, let’s get you equipped with the right tips to crush your marathon and your season ahead.
Reference:
Joyner, M. J. (1991). Modeling: optimal marathon performance on the basis of physiological factors. Journal of Applied Physiology, 70(2), 683-687.
DOI: 10.1152/jappl.1991.70.2.683
Summary of Joyner’s model:
This paper explores current concepts regarding the “limiting” factors of human endurance performance by modeling marathon finishing times based on different combinations of VO2max, lactate threshold, and running economy values observed in elite distance runners.
VO2max defines the upper limit of aerobic metabolism, while lactate threshold relates to the fraction of VO2max sustainable during races longer than ~3000m. Running economy interacts with both to determine actual threshold running speed, which typically matches (or slightly exceeds) marathon pace.
The model predicts potential marathon times significantly faster than the current world record (2:06:50 at the time), estimating a theoretical fastest time of 1:57:58 for a hypothetical runner with a VO2max of 84 ml/kg/min, a lactate threshold at 85% VO2max, and exceptional running economy.
This analysis suggests substantial improvements in marathon performance are physiologically possible – or that our current concepts of endurance limitations require further empirical testing.
Coming up:
We’ll dive deeper into how your own RABIT results can guide your final session – think of it as a custom-tuned "RABIT with mustard and polenta" combo to help you crush your marathon without bonking!
Feel free to send us your pre-race RABIT results and your race data (HR, cadence, speed in TCX or .FIT format).
https://asepscience.fr/la-derniere-seance-pour-reussir-sa-course/
Thank you!
https://publications.billatraining.com/