What to Do Between Marathon Training Cycles

By RunDoyen.
Featuring coaching insights from Lindsay Flanagan.

RunDoyen connects runners with expert online running coaches and race-focused training plans built around real goals, real schedules, and long-term progress.

TL;DR

• Plan for two marathons a year in most cases, then train the “in-between” on purpose, not by accident.
• Take a true post-race reset: about a week very light or off, then a week easy, then rebuild structure gradually.
• Use the middle months for a speed segment (5K/10K focus) to improve turnover and keep training mentally fresh.
• Keep long runs, but shorten them, often by 4–6 miles, and make strength training consistent again.
• Start your marathon-specific work closer to race day, many runners thrive on about 12 weeks when they have a solid base.

If you want a coach to map your specific “between marathons” phase around your goals, schedule, and durability, you can get matched with a RunDoyen coach.

Table of Contents

1. Why the “in-between” matters
2. Step 1: Recover like it counts
3. Step 2: Run a speed segment (and why it helps marathons)
4. Step 3: Strength train for durability and efficiency
5. Step 4: Keep a long run, just change it
6. Step 5: Time your next marathon-specific block
7. Between-Blocks Blueprint (copy/paste plan)
8. Common mistakes
9. Safety and when to get help

Why the “in-between” matters

The marathon asks for a very specific kind of fitness, and it asks for a lot of emotional commitment. Many runners learn the hard way that trying to stay in marathon build mode year round leads to burnout, stale legs, or nagging issues that never fully calm down.

A smarter approach is to treat your year like seasons. For most runners, two marathons per year is plenty, especially if you want longevity and consistent improvement.
The gap between races is not “dead time,” it is where you build the traits that make the next marathon cycle click.

Step 1: Recover like it counts

The fastest way to derail your next block is to pretend the marathon did not cost you anything.

A simple, repeatable recovery progression many runners handle well looks like this:

• Week 1: very minimal running or fully off. Some runners take ~5 days off, then add a short “baby jog” late in the week.
• Week 2: easy, mostly unstructured running. Keep it light, keep it flexible.
• Weeks 3–5: gradually rebuild normal mileage and routine, then add back strides, then lighter workouts as you feel ready. Many runners feel “antsy” again around the one-month mark.

If you want a deeper return-to-training structure, reference this recovery framework: Marathon recovery plan: how to recover after 26.2.

A key mindset shift: recovery is not inactivity, it is timing. You are protecting your next 8–16 weeks of training by respecting the last 16 weeks you already did.

Step 2: Run a speed segment (and why it helps marathons)

If you are coming off a spring marathon and eyeing a fall marathon, you often have a big open window. That is the perfect time to shift gears and train like a different kind of runner for a while.

A speed segment is not just “fun track stuff.” It is a targeted stimulus that can support faster marathoning later because race distances build on each other: improve 10K ability, and half marathon often follows, improve half marathon ability, and marathon potential rises with it.

What a speed segment changes (compared with marathon training)

In a marathon block, workouts can be aerobic-heavy: steady efforts, marathon-pace work, shorter recovery. In a speed phase, you often flip the emphasis:

1) Faster repeats with more rest
Think 200s, 400s, 600s as a way to reintroduce turnover. The purpose is to feel faster paces again, so rest is part of the workout.

A practical rule from coaching is simple:

• If you cannot hit the target pace with ~90 seconds rest, extend toward 2 minutes so the quality stays high.

2) Tempos that are shorter and a touch quicker
Instead of long marathon-pace grinding, you might use tempo intervals or shorter continuous tempos at a “comfortably hard” rhythm, sometimes around 15K to 10-mile effort, depending on the runner.
If you want clarity on tempo vocabulary, this explainer helps: Tempo run vs threshold run.

3) A mental refresh
Speed work can be uncomfortable, but it feels different than marathon fatigue. Many runners enjoy the “pop” that comes back when weekly volume is not as crushing.

One realistic between-cycles example (spring to fall)

If you race in April and again in October or November, a simple macro structure can look like:

• 1–2 weeks recovery reset
• 8–12 weeks speed segment (5K/10K emphasis, plus strength)
• 1 easy reset week
• ~12 weeks marathon-specific block

That middle segment is where you can race a few “weird distances” too, 4-milers, 8Ks, local 5Ks, and treat them as supported practice rather than high-pressure peak moments.

Step 3: Strength train for durability and efficiency

A common pattern: strength work is the first thing to disappear when mileage climbs in a marathon build. Then, late in the cycle, you wish you felt more stable, more durable, more resilient.

The in-between phase is a great time to rebuild that habit because you are usually running fewer miles and you can tolerate some gym soreness while you adapt.

A practical approach many runners can sustain:

• Core work most days, short and simple.
• Gym work twice a week, often scheduled on harder run days or long run day so easy days stay easy.

Movement patterns often emphasized for runners in this phase include squats, split squats, lunges, and deadlift variations.
For a runner-specific overview, see: Strength training for runners.

Why this matters for marathon performance: the more efficient you are late in the marathon, the less energy you waste, and efficiency is often a blend of aerobic fitness plus strength-supported mechanics.

Step 4: Keep a long run, just change it

You do not need to abandon long runs just because you are working on speed, but you usually do not need peak marathon long runs either.

A common adjustment is to reduce the long run by about 4–6 miles during the speed segment. For some runners, that means long runs around 16–17 miles rather than 20+.

Two helpful tweaks in the in-between long run:

• Steady, not smashed: with lower overall volume, long runs often drift naturally faster. Keep it controlled.
• Occasional longer maintenance: if your “normal” long run drops a lot in a speed phase, you can periodically extend it (example: every few weeks) so the body stays familiar with time-on-feet.

This is how you keep your marathon foundation while your midweek sessions rebuild speed.

Step 5: Time your next marathon-specific block

One of the biggest planning mistakes is starting marathon-specific work too early, then feeling stale or fried before race day.

A common guideline for runners with a solid base is that about 12 weeks of marathon-specific work can be enough.
That does not mean you only train for 12 weeks total, it means the highly specific marathon focus is saved for when it provides the best return.

If you want a reference point for structure, pacing, and long-run progression, browse: Marathon training plans.

One useful transition tactic: before starting the marathon block, insert a super easy “reset week,” mostly volume and light running, and then begin the build.

Between-Blocks Blueprint (copy/paste plan)

Use this as a simple checklist between marathon cycles. Adjust the exact durations to your experience, injury history, and schedule.

1. Commit to a season plan. For most runners, aim for up to two marathons per year, then design the gap on purpose.
2. Take your true reset (7–14 days). Start with very light or off, then easy unstructured running.
3. Rebuild routine first. Get back to consistent mileage before adding intensity.
4. Add strides before workouts. Reintroduce “fast but relaxed” running as a bridge back to training.
5. Run a speed segment (8–12 weeks). Include faster repeats (200–600 style), and keep rest long enough to hit pace.
6. Keep tempos shorter and slightly quicker. Progress from tempo intervals toward more continuous work over time.
7. Strength train twice a week. Pair gym work with harder run days when possible, keep easy days truly easy.
8. Start marathon-specific training later. With a base in place, many runners thrive on around 12 weeks of focused marathon work.

Common mistakes

• Skipping recovery because you “feel fine,” then crashing 2–4 weeks later from accumulated fatigue.
• Treating the in-between as random workouts instead of a coherent speed segment with progression.
• Running speed sessions too tired and with too little rest, so pace fades and mechanics fall apart.
• Dropping strength work entirely, then wondering why durability is missing late in the next marathon build.
• Keeping marathon-long long runs year round, which can reduce freshness and raise breakdown risk.
• Starting marathon-specific training too early, then arriving at race day mentally stale or physically flat.

Safety and when to get help

This article is training education, not medical advice.

Consider backing off and seeking qualified help if you notice:

• Pain that changes your gait, worsens as you run, or persists day to day
• Swelling, sharp pain, numbness, or sudden loss of function
• Deep fatigue, mood changes, sleep disruption, or performance decline that does not improve with extra recovery (possible overload or burnout)

When in doubt, reduce intensity first, then volume, and prioritize returning to consistent, easy running before reintroducing workouts.

Closing: Make the in-between your advantage

Between marathon training cycles is where you earn your next breakthrough. Recover until you are ready, train speed and strength while you have room for it, then shift into marathon specificity closer to race day when it matters most.

If you prefer choosing a coach directly (instead of being matched), you can browse RunDoyen running coaches and find someone who fits your style and goals.

FAQ

How long should I take easy after a marathon?
Many runners do well with about a week very light or off, then another easy week, then a gradual return to structure over the next few weeks.

2) Should I race 5Ks or 10Ks between marathons?
Often yes. A speed segment with shorter races can refresh motivation and improve turnover, which can support better half marathon and marathon fitness later.

3) How much rest should I take between fast repeats?
Enough to hit the intended pace with good form. A practical rule is that if you cannot hold pace with around 90 seconds rest, extend rest toward two minutes while you adapt.

4) Do I still need long runs during a speed phase?
Yes, but they often get shorter. Many runners reduce the long run by about 4–6 miles during the speed segment, then build it again in marathon training.

5) When should I start marathon-specific training for my next race?
If you have a solid base, many runners can do well starting marathon-specific work about 12 weeks out, rather than trying to extend marathon training for 16+ weeks.

6) How often should I strength train between marathons?
A sustainable approach is twice per week of gym-based work plus simple core most days, especially when mileage is lower than peak marathon weeks.

7) How can an online running coach help me between marathon blocks?
Online run coaching can help you pick the right “in-between” emphasis (speed, strength, or reset), progress workouts safely, and time your marathon-specific block so you arrive at race day fresh instead of stale.