Resilience is the fourth performance factor
Physiological resilience — the ability to maintain VO2max, threshold, and economy values during prolonged exercise — is a fourth determinant of distance-running performance, especially at marathon and longer distances.
In plain English
Two runners can start a marathon equally fit and still finish minutes apart. The difference is who holds that fitness over 2 to 4 hours, and who fades.
Why it works
Resilience is supported by long aerobic runs at moderate intensity, accumulated training volume, fueling adequacy during long runs, and possibly mitochondrial and substrate-utilization adaptations.
What it means in practice
When reviewing marathon plans, the long run is not optional or interchangeable with shorter higher-intensity sessions. Plans without progressive long runs above 90 minutes are missing the resilience-building component. For half-marathon and shorter, resilience is less critical.
The evidence
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Resilience is a meaningful and trainable performance attribute distinct from VO2max, lactate threshold, or running economy at fresh state. Athletes matched for VO2max and 10K performance differ in their ability to preserve running economy during prolonged exercise. Specifically: runners who regularly practice long runs (>90 minutes) preserve running economy better — only 3.1% increase in oxygen cost over a 90-minute run at ~80% VO2max, versus 6.0% increase in less-accustomed runners. Higher overall training volumes, regular long runs, and strength training are all associated with better durability. Specificity matters: building resilience at race pace likely requires training regularly at race pace, including long aerobic intervals (e.g., 15 × 1000m as practiced by elite marathoners). Progressive long runs and race-pace efforts within long runs may further enhance resilience, though specific RCT evidence is still developing.
Why we call confidence medium
Jones 2024-2025 introduces resilience as a recognized fourth factor with strong theoretical and observational support, but training methods to specifically improve resilience are still being developed and validated.
Where it applies
Marathon and ultra-distance runners; less relevant for races under 60-90 minutes.
Does not apply to: short-duration events (5K and below) where pre-fatigue values dominate.
Last reviewed 2026-05-01. See how we score.