The secret is there is not secret, only consistency of training and trust the process

Preface

To the reader:

This resume presents the final 11 weeks of Thijs Schrama’s training methods leading up to his victory in the most demanding marathon in the Netherlands, the Kustmarathon 2023. Following his performance at the TCS Amsterdam Marathon on October 16, 2022, where he set a personal best by over 5 minutes with a time of 2:24:32, we decided to embark on an off-road racing season in 2023.

The finish of the 2023 off-road season was the Kustmarathon. Our training method was a relatively simple program, consisting of a period of high-volume aerobic training (80-90km per week), CSBR (cardio, swimming, bike or restdays), threshold training, and in other weeks, interval workouts and racing. A crucial element in the program was recovery; it is essential for the body to be well-recovered to train effectively. This element was more important than the intensity and mileage included in the program. Typically, athletes are most interested in the intensity of the workouts and high-volume training. This oversight in the long-distance world can significantly limit an athlete’s long-term development. The real ‘secret’ is that there is no secret—just long-term aerobic development, combined with the right amount of intense workouts at the right moment, and racing to enhance performance and peak athlete condition.

The correct path for long-term development involves no secret; it relies on consistent training and trusting the process… talent is a metaphor!

—Adilson da Silva

October 20

Introduction

October 8, 2023, marked a historic day in road running athletics when Kenya’s Kelvin Kiptum shattered the marathon world record, clocking an astounding 2:00:35 at the Bank of America Chicago Marathon. This feat eclipsed the previous record by 34 seconds, setting a new benchmark in marathon distance running. The athletic community was particularly amazed by Kiptum’s performance in the final 5 kilometers. His lack of track and field experience raises questions about how an athlete can possess such remarkable speed in the marathon’s closing stages. Is it a natural ability or a product of specific training methods? Understanding the strategies behind his incredible acceleration, especially after the 30-kilometer mark, is crucial.

Before examining the specifics of training methodologies, it’s crucial to understand the fundamental ways in which our bodies generate energy during running. Running demands substantial energy, and its efficiency is deeply rooted in the body’s metabolic processes. Here’s a breakdown of the types of fuel and combustion methods our bodies use during this intense activity:

Fuel Types:

1. Carbohydrate Metabolism: Carbohydrates serve as a key energy source. The body transforms them into glucose for immediate energy, which can be sourced from dietary carbohydrates or glycogen reserves in the muscles and liver.

2. Fat Metabolism: In longer, less intense runs, the body utilizes stored fats. These fats are broken down into fatty acids and converted into energy through beta-oxidation, a process that becomes crucial in prolonged activities such as marathons.

Combustion Types:

1. Aerobic Metabolism: This is predominant in lower to moderate-intensity running, like jogging. It relies on oxygen to convert glucose, fats, and occasionally proteins into adenosine triphosphate (ATP), the body’s primary energy molecule. Aerobic respiration is efficient, producing 38 units of energy per unit of sugar, but requires oxygen presence in the bloodstream.

2. Anaerobic Metabolism: Used in high-intensity activities like sprinting, this form of energy production doesn’t rely on oxygen and can lead to lactic acid buildup. Though it rapidly generates energy, anaerobic respiration is less efficient than its aerobic counterpart, yielding only 2 units of energy per sugar unit. The accumulation of lactate leads to muscle fatigue.

3. Protein Metabolism: While less common, the body can resort to proteins for energy, especially when carbohydrate and fat stores are low, a scenario often encountered in endurance running.

Theoretically, when an athlete runs at a slower pace, their heart and lungs can supply the necessary oxygen to their muscles. As the pace increases, the cardiovascular system works harder to deliver more oxygen. However, at high speeds, the heart and lungs reach their limit and cannot provide enough oxygen for energy production, causing the muscles to break down sugar anaerobically. This process results in lactate accumulation and fatigue.

The critical question is whether training to better handle lactate buildup can improve a runner’s performance, allowing them to sustain higher speeds with less fatigue. Understanding and optimizing these metabolic processes is key to enhancing an athlete’s endurance and speed, particularly in the demanding context of marathon running.

The basics of developing training schedules for a busy athlete

Training for long-distance running should be straightforward and easily comprehensible for the athlete. On easy days, the pace is slow, focusing on relaxed running. Moderate days involve a slight increase in pace, but without significant exertion. Rest days are crucial for full recovery and strengthening. Fast days challenge the runner, pushing them beyond their comfort zone. Consistency and understanding these fundamental principles are key to improvement in training. Incorporating the context of Thijs Schrama, a full-time emergency room doctor with a demanding 36-hour workweek, into the basic training schedule for long-distance running necessitates several key adaptations:

Flexibility: Thijs’s schedule is unpredictable due to the nature of his work. This requires a training plan that can be adjusted on short notice. For instance, if a particularly challenging shift at the hospital leaves him fatigued, he might switch a fast day to an easy or rest day.
Stress and Recovery: Working in a high-stress environment like the emergency room impacts both physical and mental health. It is essential to incorporate ample rest and recovery runs into Thijs’s schedule. Recovery runs are slow, easy efforts that facilitate physical recovery and mental relaxation, helping to counterbalance the rigors of his job.
Nutrition and Sleep: Given the demanding nature of his profession, focusing on proper nutrition and sleep is crucial for effective training and recovery. Thijs should ensure that he is getting enough nutrients to support both his running and his demanding professional life. Additionally, prioritizing quality sleep is essential for muscle recovery and overall well-being.
Quality over Quantity: For someone with limited time like Thijs, it’s more effective to focus on the quality of workouts rather than the quantity. This might mean shorter but more intense sessions, like interval training, which can be more beneficial than longer, slower runs.
Mental Resilience: The mental resilience developed in his high-pressure job can be an asset in his training. Techniques learned in the workplace for managing stress and maintaining focus under pressure can be beneficial during challenging parts of training or races.
Periodization: Thijs’s training schedule should be structured in cycles, allowing for periods of increased intensity and volume, followed by periods of reduced training to allow for recovery. This periodization is particularly important to prevent overtraining and injuries, given the additional physical and mental demands of his job.

In conclusion, for Thijs Schrama, the key to successful long-distance running training lies in a flexible, well-balanced approach that accounts for the physical and mental demands of his profession, emphasizing recovery and quality training over volume.

A typical training schedule might include:

Easy training run, supplemented with strides.
Moderate-paced training run, within Zone 2 (Z2).
Recovery run at an easy pace.
Brisk, steady-paced training run, staying below the anaerobic threshold.
Long run at an easy pace, with added strides.
CSBR days, involving Cardio, Swimming, Biking, and/or rest.

Below are the running and biking zones utilized during training. Swimming intensity is typically adjusted according to the athlete’s feel.

Running Zones:

RECOVERY: Below 74% of threshold heart rate.
Z1 (Aerobic Endurance Zone): 74-84% of threshold heart rate.
Z2 (Endurance Tempo Zone): 85-89% of threshold heart rate.
Z3 (Threshold Tempo Zone): 90-94% of threshold heart rate.
Z4 (Hard): 95-99% of threshold heart rate.
Z5 (Maximum): 100-102% of threshold heart rate.

Biking Zones:

RECOVERY: Below 74% of threshold heart rate.
Z1 (Aerobic Endurance Zone): 74-80% of threshold heart rate.
Z2 (Endurance Tempo Zone): 81-89% of threshold heart rate.
Z3 (Threshold Tempo Zone): 90-93% of threshold heart rate.
Z4 (Hard): 94-99% of threshold heart rate.
Z5 (Maximum): 100-102% of threshold heart rate.

Insights into 11 weeks of training

Week 1

Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM: 10k easy and strides PM: 20k bike	AM: Cardio +15k easy PM: 30k bike	AM: Cardio PM: Rest	AM: Cardio PM: 90min 45´easy+30´MP 5“/km+15´easy	AM: Rest PM: 50´recovery	AM: Cardio+ 45k bike PM: 30´easy and strides	AM: 2h20min w/90“ pick up every 10minutes PM: 27k bike

During this phase, it’s crucial to understand that improvement stems from the recovery periods both before and after two specific workouts. In these recovery times, Thijs engages in cardio, cycling, and takes running rest days to maximize the benefits of his quality training. On Thursdays, there’s a 90-minute workout with a 30-minute marathon pace (MP) segment, and on Sundays, he tackles high-volume training. This session is performed with fresh legs, maintaining a relaxed pace while incorporating 90-second pick-ups every 10 minutes, gradually introducing speed stimuli in a higher mileage block.

The training methodology employed is Long Resistance with Short Variation, focusing around 75-80% of the base speed at marathon pace, with variations peaking at 100% of Marathon Pace Race (MPR) speed (refer to the Run Zones outlined earlier). Thijs, who has a robust aerobic system, trains for durations of 2 hours and 20 minutes. For runners at different levels, I typically set training durations between 1 hour and 45 minutes to 2 hours, but the base and variation speeds remain consistent.

Week 2

Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM: Cardio PM: 50min recovery	AM: Cardio PM: 50min easy and strides	AM: Cardio PM: 18k Threshold 2k, 5x1k, 8x400m ½ M -10k pace	AM: Cardio PM: Rest	AM: Rest PM: 35´easy	AM: Cardio+ 60k bike PM: 16k easy and strides	AM: 26k 3x3k in(3.30)/off 4.00) +10x200m 5k pace WU=4km CD=1km PM: Rest

On the day before threshold training sessions (scheduled for Tuesdays and Saturdays), Thijs performs 5 sets of “strides” – these are 100-meter repetitions at a pace somewhere between a 5km and 1500m race speed, interspersed with 100 meters of easy jogging. These repetitions serve two purposes: firstly, they aid in enhancing running form and help the legs acclimate to feeling relaxed while moving at a faster pace, thereby providing an ideal primer for the following day’s training. Secondly, they act as an indicator to assess whether the legs have sufficiently recovered for the upcoming high-mileage quality block. If the athlete is not adequately recovered, the program will be adjusted to allow more time for recovery.

Week 3

Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM: Cardio PM: 16k Bike	AM: Rest PM: 50min easy and strides	AM: Cardio PM: 10x400m 10k pace Rec:200m jogging	AM: Cardio PM: Rest	AM: Rest PM: 30´easy	AM: 45kTrail des Fantomes 2023 Belgium PM: Rest	AM: 30min recovery run PM: Rest

Anaerobic training is likely the type of workout most are familiar with. It typically consists of fast running segments alternated with recovery jogs. This week’s interval training involves 10 sets of 400 meters at a pace between 10k and 5k, followed by very easy jogging for full recovery. The objective is to stimulate the body’s anaerobic system, increase lactate tolerance, and familiarize the body with faster race paces.

While there are various interval workout formats, Thijs prefers to do 10x400m before a race. He enjoys this particular workout, and having a positive mindset before a race is crucial.

Thijs Schrama clinched victory at the 45k Trail des Fantomes 2023 in Belgium, a race featuring 1,877 meters of both ascent and descent. He controlled the first 30% of the race by running in the Endurance Tempo Zone 2, then accelerated in the second part, completing the last 70% of the course at the Threshold Tempo Zone 3.

Week 4

Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM: Walking 12k PM: 50min easy and strides	AM: Rest PM: Rest	AM: PM: 50min easy and strides	AM: Cardio PM: Rest	AM: Rest PM: Rest	AM: 8x1200m cruise control (3.20min/km) rec:200m jogging WU=7km CD=2km PM: 1h walking	AM: 50min recovery run PM: 50min heart rate Z1 run

This week, rest and recovery were prioritized, with easy runs on Monday and Wednesday concluding with strides to gauge recovery levels. Based on this assessment, we opted for an extended 36-hour rest period to facilitate further recovery. Saturday’s session featured a specific ‘Intensive’ Endurance training method.

This training enhances three crucial aspects of aerobic metabolism:

Maximizing cardiac output capacity.
Improving blood distribution throughout the body.
Enhancing the efficiency of glycogen mobilization in muscles.

The workout consisted of a total distance of 20 kilometers, with repeated kilometers at 98% of Marathon Pace Race (MPR). Recovery periods were 200 meters in Zones 0/1.

Week 5

Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM: Cardio 10k easy run PM: Bike2h 45min easy and strides	AM: Rest PM: 10x1km progressief (3.16 finishing 3.10) rec:200m jogging WU=3km CD=1km	AM: Rest PM: 45min recovery run	AM: Rest PM: Rest	AM: Rest PM: Rest	AM: 2h Kayaking PM: 55min easy and strides	AM: Rest PM: 38k Longrun with ladder cut down (Tempo=3.30 Easy=4min/km)

On Monday, the focus was on recovery with a morning cardio session, a 10k easy shakeout run plus drills, and an afternoon 2-hour endurance bike ride followed by 45 minutes of easy running and strides. This preparation was crucial for the next day’s quality workout.

The workout involved 10 sets of 1 kilometer at half marathon to 10k pace, with 200 meters of recovery in Zones 0/1, totaling 19 kilometers. This session aimed to adapt metabolically and technically, preparing the athlete for race-day accelerations and varying course conditions expected at the Kustmarathon.

Sunday featured a “Long run with ladder cut down,” alternating between Marathon Pace (MP) and Medium Distance (MD) segments, adjusting the initial and final easy and cool down portions to keep the total workout under 2 hours. This marathon-specific workout, at 92% of Marathon Race Pace (M.R.P.), is designed to enhance physical endurance and mental focus for long-distance running, emphasizing pace control and efficient glycogen use. The workout’s tempo runs and moderate recovery periods demand careful management of speed, fatigue, and energy reserves, crucial for marathon success.

Week 6

Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM: 40min easy run PM: Rest	AM: Rest PM: 60min easy run	AM: Rest PM: 45min easy and strides	AM: 60min Progression Run PM: Rest	AM: Rest PM: 14km recovery run	AM: Rest PM: 16kmZ2 run	AM: Rest PM: 7km recovery run

On Thursday, following three days of recovery, a 60-minute Progression Run was scheduled. This workout is categorized as a Medium Progressive Run, focusing on Aerobic Resistance Training.

The session begins with a 10-15 minute warm-up consisting of easy running. This is followed by a structured progression: the first 20 minutes are at marathon pace, the next 20 minutes increase to half marathon speed, and the final 20 minutes are conducted at a 15K race pace. The entire workout is designed to stay just below the lactate threshold, effectively enhancing resistance to fatigue and running economy in a manageable way. The cool-down period should be tailored to the runner’s needs but not exceed 15 minutes, ensuring the total duration of the session remains under 90 minutes.

Saturday’s schedule includes a 16-kilometer continuous run in Zone 2 (Z2) to bolster the aerobic system, concluding the taper week with a 7-kilometer recovery run.

Week 7

Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM: 21k easy run PM: Rest	AM: Rest PM: 50min easy run	AM: Rest PM: 50min easy and strides	AM: 4x(400-600-1k) T=10k and faster Rec:200 rep:400m PM: Rest	AM: Rest PM: Rest	AM: 50min recovery PM: Rest	AM: 16kmZ1 and strides PM: Rest

On Wednesday, a brief check-up run with strides was conducted, showcasing a high level of fitness. The following day, Thursday, featured a workout of 4 sets of 400m, 600m, and 1k intervals, blending 10K and 5K pace work. The recovery periods between these intervals were intentionally short, just 200 meters, increasing the overall intensity by condensing the workout density.

The two primary variables I focus on are the relative intensity and the density of the workout. This Mixed Speed Variations method is where Thijs trains his Aerobic Power, an essential component for marathon runners.

The Sunday session consisted of a 16-kilometer run in Zone 1 (Z1) with strides, again demonstrating a high fitness level. This workout marked the readiness of the legs to commence the 8th week of training.

Week 8

Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM: 2Hours Fast Intensity 92% MP PM: Bike 90min recovery	AM: Rest PM: 40min easy run	AM: Rest PM: 21km Z1 run	AM: 30min and strides PM: Rest	AM: Rest PM: 90min Z2 low	AM: Rest PM: Rest	AM: 28kmZ1 PM: 40min easy

Monday morning features a marathon-specific workout: a 2-hour fast run at 92% of the goal marathon pace. This session, scheduled four weeks before the race, serves as a final diagnostic check to confirm that the runner has achieved the desired advancements in fueling and conditioning.

Zone 1 (Z1) runs are a vital component in endurance sports training. They are designed to enhance the cardiovascular system, boost endurance, and facilitate recovery. These runs, where one can maintain a conversation without excessive effort, predominantly use fats as the energy source instead of carbohydrates. This type of training is instrumental in building an aerobic base and improving the body’s efficiency in utilizing fat for fuel. For marathon runners, mastering Z1 runs can significantly enhance performance by optimizing energy use during long-distance events.

Week 9

Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM: 40min easy run PM: Rest	AM: Rest PM: Rest	AM: 16kZ1 run PM: Rest	AM: Aerobic Threshold (AeT) Steady State 45min (30min) PM: Rest	AM: 50min recovery PM: Rest	AM: Dutch Championship Trail run 2023 (26k) PM: Rest	AM: 16k easy run PM: 40min easy

Thursday’s training focused on Aerobic Threshold (AeT) Steady State for 45 minutes, including 30 minutes in Zone 3 of the Functional Threshold Heart Rate (FTHR). The Aerobic Threshold is the point of metabolic equilibrium where the body equally utilizes fats and carbohydrates for fuel, typically around 75-80% of an athlete’s maximum heart rate. The objective of this workout is to enhance power at 80% of maximum heart rate, enabling the athlete to maintain faster speeds while using fat as fuel and conserving glycogen for later stages of the race. This low-to-moderate intensity energy system is highly adaptable, and improvements here are crucial for becoming a more efficient marathon runner.

On Saturday, Thijs Schrama secured second place at the Dutch Championship Trail Run 2023 (26 kilometers). He demonstrated strong endurance throughout the race and felt robust during climbs, but he noted a lack of “sharpening” in the final phase of the race. With two weeks remaining until the Kustmarathon, these insights are invaluable for final preparations.

Taper Phase

Week 10

Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM: 50min easy run PM: Rest	AM: 60min easy run PM: Rest	AM: 35min easy run PM: Rest	AM: 70min Z2 low PM: Rest	AM: 60min swimming as you feel PM: Rest	AM: 8x1k (3.20 to 3.10) Rec/200m PM: Rest	AM: Rest PM: 40min easy

During this period, the focus is on maintaining the usual training routine while ensuring 2-3 days of solid recovery each week. The schedule should include Zone 2 runs and quality training sessions, with at least one day of rest. It’s not necessary to emphasize high volumes of training now. Instead, the goal is to sharpen the legs by reducing the volume and enhancing the quality of workouts, all while keeping Thijs’s weekly running routine consistent.

This week’s interval training consists of 8 sets of 1 kilometer, each slightly faster than marathon pace (MP) but slower than half marathon pace, interspersed with very easy jogging for complete recovery. The objective is to engage the body’s anaerobic system, increase tolerance to lactate, and accustom the body to a faster, more progressive race pace.

The 1k intervals are also among Thijs’s preferred workouts during the racing period. He finds enjoyment in these sessions, which significantly boosts his morale in the final days leading up to a race. Feeling strong and confident from quality workouts and sensing an increase in physical strength are pivotal for race day success.

Week 11: The race week

Mon	Tue	Wed	Thu	Fri	Sat	Sun
AM: 35min easy run PM: Rest	AM: 36min easy run PM: Rest	AM: Rest PM: Rest	AM: 10x300m rec/100m PM: Rest	AM: 50min Shakeout PM: Rest	AM: De Kustmarathon 2023 PM: Rest	AM: Rest PM: Rest

The conditioning phase aimed at building leg strength paid off during the final phase of the race, where Thijs accelerated to win his first marathon title. It was a special day marked by challenging weather conditions, where all elements came together perfectly.

In preparation for this, the high-volume training weeks included trail training and races to strengthen his legs through off-road running, along with core training 3 to 4 times a week. Implementing weekly strides after both short and long easy runs also trained his body to always finish strong. Additionally, various training methods provided diverse stimuli, enhancing his power and speed. His aerobic condition improved significantly in the weeks leading up to the marathon, using different competitions to boost his form while ensuring full recovery before specific workouts, thus minimizing injury and burnout risks.

Several weeks of anaerobic training were still necessary to fine-tune his fitness for the marathon-specific distance. Methods like Medium Progressive Run (Aerobic Resistance Training) were used for quantity, creating robust aerobic fitness without the need for daily high-volume training, but rather twice, sometimes once a week. Concurrently, Mixed Speed Variations method efficiently trained his Aerobic Power, essential for marathon runners. Sometimes, variations of 400-600m or 1k repeats were used to enhance his anaerobic system, building lactate tolerance and familiarizing his body with the race pace and faster capacities.

Easy training runs were scheduled 3 to 4 days a week. After seven to eleven weeks of training, Thijs was race-ready. Two weeks before, he competed in the 26k National Championship trail, securing second place but noting a lack of “sharpening” in the final phase. The focus then shifted to reducing mileage and improving over the next two weeks. With the specific training period complete, the best way to continue progressing was through recovery, leading up to the most demanding marathon in the Netherlands, De Kustmarathon.

Participating in the 43k Trail in August and the 26k National Championship trail in September not only prepared him conditionally but also mentally for this race, setting the stage for all components to align on the day of the event.

To the day of the victory

In the race, our plan was to keep Thijs in the lead pack, ensuring he fueled and hydrated every 5 kilometers as predetermined. The crucial moment was planned to occur just after exiting the beach segment, where he would intensify his pace to fragment the lead group and induce fatigue in his competitors. A key tactic in the final stages was to maintain hydration and energy levels. Unlike some runners who might neglect their fueling strategy late in the race, it was vital for Thijs to keep up with his hydration and sugar intake. To this end, he consumed two 350ml bottles of Isostar drink at the 33km and 37km marks, aiming to keep his energy reserves fully stocked. This, coupled with his superior conditioning, was strategized to give him the edge, allowing him to break away from the second and third-place runners in the last 600 meters, clinching the race victory.

Looking back as coach

As a coach reflecting on the strategy, one of the most pivotal elements was not just devising interval workouts for Thijs but truly comprehending his unique requirements and fostering conditions that would enhance his aerobic fitness in the weeks and months leading up to his major goal.I loved this process…

11 weeks before winning the Kustmarathon 2023