The Training Mistake That Almost Ruined My Tokyo Marathon

This will be my fifth Marathon Major, and I couldn’t be more excited to be lining up in Japan. Every race feels different, but this one feels special — a new environment, an incredible running culture, and conditions that could really suit me.

In this week’s YouTube video, I share my honest thoughts heading into the Tokyo Marathon — what’s gone well this training block, what nearly tipped into overtraining, and how pulling things back at the right time helped bring everything back on track. When you’re chasing seconds, it’s a fine balance, and this block was a reminder that sometimes recovery saves performance more than extra training.

I’ll also be experimenting with a small racing adjustment inspired by Japanese racing technique — a subtle change aimed at preserving momentum through the course. Whether it gives me a few seconds or just a mental edge, we’ll find out on race day.

This also marks a new chapter for the newsletter. We’re reshaping things behind the scenes to make this space more honest, more useful, and more connected — a place where the community can follow the real journey, share experiences, and grow together as runners.

Enjoy this week’s edition… and next week we start building something even better together.

The hardest part of training isn’t pushing harder — it’s knowing when to stop pushing.

In the final phase before a race or key session block, many runners start to panic slightly. You feel like you should be doing more: adding mileage, squeezing in extra intensity, or trying to “gain fitness” at the last minute.

But fitness doesn’t arrive in the final week — it reveals itself.

The real goal now is to absorb the training you’ve already done. Fresh legs, good sleep, and controlled easy runs will do far more for performance than one extra hard session ever could.

Remember:

Hard days build fitness.
Easy days unlock it.

Sometimes the smartest training decision is simply backing yourself — and letting the body come to the start line ready to perform.

A classic session that builds strength, speed, and control — without forcing the pace.

Warm-Up
10–20 minutes easy running

• a few relaxed strides if you feel good

Main Set
Recovery jog = same duration as the interval

• 2 × 90 seconds fast
• 4 × 60 seconds fast
• 4 × 30 seconds fast
• 4 × 15 seconds fast

(Recover for the same time after each effort)

Cool Down
10–20 minutes easy running

Purpose
• Develop aerobic power and leg speed
• Improve pace control under fatigue
• A great sharpening session without excessive strain

Most runners think improvement comes from doing more — more miles, more effort, more suffering.

But after years of coaching athletes at every level, I’ve learned something surprising:

Hard work isn’t usually the problem. Small training mistakes are.

Many runners train consistently and still feel stuck — not because they lack discipline, but because a few hidden habits quietly limit their progress.

In this blog, I break down the five most common mistakes I see runners make — and how simple adjustments can unlock real improvement.

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Train with purpose. Run with confidence.