In an era where training plans are increasingly generated by apps and AI tools, some coaches still rely on something far less automated: relationships, observation, and experience.
Few embody that philosophy more clearly than James McKirdy, founder of McKirdy Trained. His coaching approach emphasizes individualized training, communication, and meticulous attention to details many runners overlook—especially nutrition and pacing.
Recent performances by athletes like Nathan Martin and Daniel Mesfun have brought renewed attention to McKirdy’s methods. Their races highlight the philosophy that defines his coaching: patience early, power late, and never skip the fuel.
Building a Marathon Win: Nathan Martin’s Breakthrough
When Nathan Martin crossed the finish line first at the Los Angeles Marathon, the margin was almost microscopic—just 0.01 seconds. The dramatic finish captured headlines, but the performance was the product of a much longer process.
McKirdy has coached Martin for roughly three years after taking over the athlete’s training when his previous coach stepped away. The partnership has produced steady progress, even through setbacks. Illness disrupted major races, including the Chicago Marathon and the California International Marathon, yet Martin still managed to place seventh at the U.S. Olympic Marathon Trials—just 63 seconds shy of the Olympic team.
McKirdy knew Martin had the raw ability. The question was translating that speed into a marathon breakthrough.
The plan for Los Angeles was deceptively simple: stay relaxed with the pack early and trust the finishing power.
“We weren’t worried about the first half of the race,” McKirdy explains. “What matters is giving the athlete the best chance to run the fastest final 10K.”
The race unfolded unexpectedly slow for such a competitive field. But because Martin had conserved energy, he had the strength to surge late. His closing miles—roughly five-minute pace—allowed him to erase a massive deficit and sprint to victory.
For McKirdy, the performance reinforced a principle he teaches all athletes.
Don’t bank time early in a marathon.
Instead, preserve energy so the final miles become a strength rather than survival.
The Philosophy of the Negative Split
The idea of negative splitting—running the second half of a race faster than the first—is often discussed but rarely executed.
According to McKirdy, the reason is simple: most runners sabotage the strategy early.
Many marathoners push beyond their ability in the opening miles, assuming they can “hold on.” But McKirdy believes the marathon should be built around the final segment of the race.
“I don’t really care about someone’s position in the first 10K or even the first half,” he says. “What matters is whether they can run the fastest final 10K.”
This approach flips the traditional mentality. Instead of chasing early splits, McKirdy designs training around finishing strength. When the strategy works, runners experience the most satisfying outcome in distance running: passing competitors over the final miles.
But that late-race power only appears if the athlete has the energy to access it.
And that leads to one of the most distinctive elements of McKirdy’s coaching.
The Fueling Rule: Never Skip a Bottle
Nutrition is often treated as an afterthought in marathon training. For McKirdy, it is foundational.
His rule is simple:
“McKirdy athletes don’t skip fuel.”
The importance of this philosophy became evident during the viral race of Daniel Mesfun at the Dublin Marathon.
During the race, Mesfun missed his bottle at an aid station. Instead of continuing with the pack, he turned around—losing roughly 20 seconds—to search for it. Volunteers eventually handed him the bottle, and he resumed the chase.
The same scenario happened again near the 40-kilometer mark.
Despite the lost time, Mesfun still won the race.
To outside observers, stopping mid-race might seem irrational. But to McKirdy, it was evidence that the athlete had internalized the coaching.
“If you skip the fuel, you lose the ability to use the power you have,” he says.
Carbohydrates do more than replenish glycogen. Research suggests that even small amounts of sugar—sometimes just rinsed in the mouth—can reduce the brain’s perception of fatigue, allowing athletes to sustain higher effort late in a race.
For runners operating near their physical limits, that difference can decide a race.
Training the Gut Like Any Other Muscle
Many runners struggle to consume enough calories during a marathon. McKirdy treats fueling as a skill that must be trained.
He encourages athletes to gradually increase intake during long runs:
- Start with one gel every 45 minutes
- Progress to every 30 minutes
- Eventually aim for every 20–25 minutes
This approach allows the digestive system to adapt, just like the cardiovascular system adapts to training stress.
He also emphasizes carrying nutrition rather than relying solely on race aid stations. For slower marathoners in particular, the first on-course gel may not appear until well over an hour into the race.
“Don’t let the race dictate your fueling,” McKirdy says. “Bring what you need.”
Coaching That Goes Beyond the Training Plan
Perhaps the defining feature of McKirdy’s philosophy is his rejection of standardized programs.
While many runners follow templated plans—or increasingly AI-generated ones—McKirdy insists that meaningful improvement requires individualized coaching.
His system revolves around one-on-one relationships between coach and athlete.
Communication is constant. Athletes can message their coach when work schedules change, when life stress rises, or when fatigue appears.
Training plans evolve accordingly.
“Coaching isn’t just the workouts on the page,” McKirdy explains. “It’s the conversation.”
This philosophy extends across the entire spectrum of athletes he coaches—from professionals chasing podium finishes to recreational runners chasing personal milestones.
One athlete might be working toward a sub-three-hour marathon. Another might be aiming to finish their first race under five hours. The structure changes, but the approach remains the same.
Everyone gets the same level of attention.
From Five Hours to Personal Bests
The long-term results of this individualized coaching can be dramatic.
One example is coach and athlete Dan Montgomery, who began his marathon journey with a 5:08 finish. After years of gradual improvement under McKirdy’s guidance, he is now approaching the possibility of a 3:06–3:07 marathon at age 50.
The progress hasn’t been linear. There have been setbacks, adjustments, and constant communication.
But that’s precisely the point.
“There’s no systemized approach,” McKirdy says. “You have to learn the athlete over time.”
The Human Side of Coaching
Ultimately, McKirdy believes the biggest difference between algorithmic training and real coaching is the human element.
Life circumstances—work stress, family responsibilities, travel, even emotional challenges—shape how athletes train and race. No software can fully account for those variables.
A coach can.
Whether preparing elite competitors for the Boston Marathon or helping a recreational runner chase a Boston qualifier, McKirdy approaches every athlete with the same mindset:
Everyone deserves a chance to discover their potential.
And sometimes, the difference between a good race and a great one comes down to the details—pacing patiently, fueling consistently, and having a coach who knows when to adjust the plan.
