Marathon coaching: How data from performance testing and training, consistency, and a gradual build-up of training load led to a marathon PB that was nearly half an hour faster.

Athlete at a glance

Athlete	Ivo Roovers
Goal	Sub-3 hour marathon
Start level	3h04
Result	2h36
Cooperation	18 months
Focus	Aerobic base & training load

The intake: a clear ambition

When Ivo started Personal Coaching at the end of 2024, he had run two marathons: 3:12 and 3:04. His goal: “Under three hours in Rotterdam.”

An ambitious but realistic goal. I did not start his journey with a training plan. First, I wanted to understand his potential. And where the biggest gains could be made. That is why the collaboration started with an intake and an exercise test.

That test showed that the biggest improvement was not in top-end speed, but in further developing his aerobic system: the ability to produce energy efficiently for a long period of time.

I also saw that there was room to further build his training load.

The conclusion was clear: not training harder, but training consistently and purposefully. That is the essence of marathon coaching.

Training, work, and recovery

An important challenge was that Ivo works rotating shifts. That requires a tailored approach. Because a training plan only works if it fits into the athlete’s life.

Together, we created a training rhythm that aligned with his work schedule, recovery opportunities, and personal situation.

The goal was not to occasionally complete a perfect training week.

The goal was to be able to train consistently, month after month.

First goal: sub-3 in Rotterdam

The first few months focused on expanding his aerobic base and gradually increasing his training volume.

His weekly volume grew from 60 to 75 kilometres per week.

His 1h21 at the CPC Half Marathon a few weeks before Rotterdam confirmed that we were on the right track.

In Rotterdam, everything came together. The training build-up, trust in the process, and execution on race day resulted in a 2h54 marathon.

The first goal had been achieved.

Marathon coaching: building further

After Rotterdam, we did not go in search of spectacular changes. The principle of the marathon coaching was to keep building on the foundation.

The training load was gradually increased, and I added targeted strength training to help him keep running strong in the second half of the marathon.

By now, it had become clear that Ivo could handle a high training volume and recovered well.

That created room to take the next step.

Valencia: from 2h54 to 2h43

With the Valencia Marathon as the goal, the training volume was increased further. There were also occasional setbacks due to illness. These periods also can happen during a build-up.

Peak weeks of over 100 kilometres. What mattered was that the training was not focused purely on accumulating volume. Because Ivo had become more resilient, he was also able to maintain the quality and intensity of the hard sessions and recover sufficiently between workouts.

In Valencia, Ivo ran much faster than the pre-set goal of 2h48.

The finishing time: 2h43.

An improvement of more than ten minutes compared with Rotterdam.

Dealing with setbacks

The preparation for the next marathon — Enschede, April 2026 — did not go perfectly. Halfway through, Ivo became ill.

In addition, a planned half marathon did not go as hoped.

It is precisely in moments like these that coaching is important. Not by continuing to train at all costs, but by maintaining trust in the bigger picture. Letting go, taking time to recover, and then picking the training rhythm back up again.

The training history we had built, the exercise test we repeat periodically, and his previous results showed that the foundation was still strong.

So we continued to trust the process.

The reward: 2h36

During the build-up to the Enschede Marathon, Ivo completed his highest training volume ever, with a peak week of 120 kilometres.

On race day, everything came together.

With an excellent execution of the race plan and an evenly paced race, he improved his personal best once again: 2h36.

An improvement of 28 minutes compared with his PB from eighteen months earlier.

Marathon coaching: what made the difference?

• Training based on the zones and insights from regular performance testing
• Targeted development of the aerobic base
• Gradual increase in training volume
• Consistent training weeks
• Handling illness and setbacks wisely
• Disciplined execution of the race plan

No secret training plan.

Simply a combination of physiological insights, a tailored approach, and long-term consistency.