Marathon training tip: Build a base
Maine Trust for Local News Assistant Sports Editor Scott Martin warms up before a run Monday morning on the Back Cove Trail in Portland. (Daryn Slover/Staff Photographer)
A marathon training plan is often referred to as a block. Plans typically last 16-18 weeks, and include easy runs, long runs and speed sessions every week.
Dan Frey, a physical therapist, coach and co-owner at Finish Strong Physical Therapy and Performance in Portland suggests breaking that one big block into smaller blocks. Each block of 4-6 weeks has a purpose. There are base-building blocks, peak-training blocks and taper blocks. All those blocks are pieces of a pyramid, leading to race day at the top.
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With just over eight weeks until the Maine Marathon, I am moving on from my base building block. Each block is important, but for someone like me, with a history of calf injuries (strained left calf in 2021, strained right calf in 2025), the base building block is especially important.
“If the base of that pyramid isn’t built well, when you get into block two, block three, peak block, taper block, unfortunately that is when you get injured, in that peak block,” Frey said. “But oftentimes it is not because of that peak block, it is because of what we didn’t do early.”
Frey stressed that the base building block is about more than just increasing your mileage.
“That is not just running, which is where a lot of runners go, but the basics of mobility and strength and running and controlling mental health and sleep,” Frey said.
It’s about doing that work and building routines, so that when life gets busy and training ramps up, it is habit, Frey said.
Editor’s note: Assistant Sports Editor Scott Martin is training to run the Maine Marathon on Oct. 4. He has participated in the training groups that Frey coaches at Finish Strong since 2022.
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Tagged: maine marathon, running
Scott Martin is the assistant sports editor for the Maine Trust for Local News. More by Scott Martin
