Most runners, from professionals to recreational enthusiasts, aim to maintain peak performance over long distances. For elite marathoners, this objective scales up significantly, yet their approaches are often grounded in fundamental principles.

During the launch event for Hoka's Cielo X1 3.0 shoe, Alex Masai offered insights into his daily habits, training regimen, and mental preparation that underpin his impressive performances. A recent highlight was his third-place finish at the 2025 Chicago Marathon, where he achieved a personal best of 2 hours, 4 minutes, and 37 seconds.

Alex Masai celebrates after finishing third at the 2025 Chicago Marathon. *Photo: Stringer*

Sufficient sleep and adequate energy intake are paramount. According to Masai, preparation for major competitions stems from simple yet consistently maintained habits. He prioritizes sleep, aiming for 8-9 hours each night, particularly during intense training phases.

His nutrition plan follows a fundamental principle: ensuring sufficient energy. Masai does not depend on a specific pre-race meal; instead, he consistently consumes a carbohydrate-rich diet to keep his body's glycogen stores replenished.

Masai maintains a weekly mileage of 190-210 km. The volume and structure of his workouts vary depending on his race objectives. When training for a marathon, he averages 120-130 miles (approximately 190–210 km) each week.

"For shorter distances, my focus shifts more towards intensity," Masai stated. "However, for marathons, the emphasis is on endurance. I dedicate significant time to road running, undertaking long runs of 20 miles (32 km) or more, rather than short track intervals like 800 m."

Early in the season, training sessions are typically shorter and controlled, focusing on building a foundational fitness base. As the season progresses towards the middle and end, each session rarely lasts less than two hours. Additionally, he incorporates two strength training workouts weekly to support recovery and enhance his body's capacity to handle high training loads.

Long runs demand intense focus. Among his various training components, Masai places particular importance on long runs—a type of workout often dreaded by recreational runners. For him, these sessions are crucial for building confidence and developing the ability to maintain a consistent pace.

Masai advises runners to select a pace they can sustain over an extended period, keep their bodies relaxed, and minimize distractions as the distance gradually increases. He emphasizes that not every long run needs to be approached as an attempt to set a personal best.

"Long runs are about maintaining a steady pace and adhering to it for as long as possible," the 29-year-old athlete explained.

When training inevitably becomes grueling, Masai finds his motivation in competition. "My rivals are also training and enduring challenges elsewhere. They aim to defeat me. If I don't put in the effort, they will," he stated.

According to Masai, this competitive spirit is applicable to all runners, even those not aspiring to the podium. Long runs are moments when individuals confront their own limitations, pushing past discomfort to achieve their objectives.

Hong Duy (according to Men's Journal)