Hilly vs Flat Marathon Training - The Mistake Most Runners Make

Training on hills won’t always prepare you for a flat race—here’s what you need to know.

Flat marathon courses might seem easier, but they come with unique challenges that can make them just as tough—if not tougher—than hilly races. In this episode, we break down how to train effectively for a flat marathon, avoid burnout, and make key adjustments to your running plan. You’ll learn why pacing can be more difficult on a flat course, the best strategies for long runs, and how to keep your training balanced to prevent overtraining.

*Timestamps*

[00:00] Intro – Why Flat Marathon Training is Different

[00:35] The Problem with Training on Hills for a Flat Race

[01:20] How Course-Specific Training Improves Performance

[02:45] Adjusting Your Training Load for a Flat Course

[04:10] The Science Behind Flat Course Fatigue

[05:30] Steady Pacing Challenges on a Flat Course

[06:45] The Best Long Run Strategy for a Flat Race

[08:00] Overtraining vs. Overreaching – Avoiding Burnout

[09:40] Why Early Morning Runs Improve Performance

[11:15] Final Tips for Race Day Preparation

*Links & Future Learnings*

📈 Get your free 5k & base training plan to get 1% better in 30 days - https://dlakecreates.com/base5kfree

🎧 Listen, read and learn more here https://dlakecreates.com/flatmarathon

DLake Runs on IG - https://instagram.com/dlakecreates

DLake Runs on Strava - https://www.strava.com/athletes/120507

KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing

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