Major progress in marathon running relies essentially on increasing weekly training volume, relegating accessory optimizations (equipment, precision nutrition) to the background.

noli's read

Endurance science confirms that volume is the primary driver of the physiological adaptations necessary for the marathon, such as mitochondrial density and cardiovascular efficiency. Research on the 'polarized model' (as observed in elite athletes studied by Stephen Seiler) shows that a large majority of low-intensity training, which mechanically increases volume, is correlated with better performance. However, evidence (observational studies and literature reviews in sports physiology) highlights that this relationship is not linear: the risk of overtraining and injury increases drastically if volume progresses too quickly. While increasing mileage is effective, it requires a solid foundation of strength training and recovery, often underestimated, to be tolerated by the body over the long term. The scientific consensus recognizes that while volume is the foundation, specificity (quality sessions) remains essential for transforming this aerobic engine into race speed. The Reddit community largely agrees on the primacy of volume, while strongly qualifying it with regard to individual risk management.

the sources

1. 1r/AdvancedRunning