Speed Workouts For Marathon Training

Marathon training requires both specific running workouts to build mileage and endurance as well as sufficient strength training and recovery to keep you healthy. Ad Learn Fitness Online At Your Own Pace.

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Squat works lower body and core.

Speed workouts for marathon training. Join Millions of Learners From Around The World Already Learning On Udemy. Lunge works lower body and core. The long run is the base of every marathon training and the other running days are wrapped and adjusted according to it.

Speed training for shorter distance races from 800M to the 10K. These aerobic workouts are best used in the first half of a marathon training cycle and are great foundational workouts before faster more sustained effort lactate threshold runs are incorporated. We start your training with a 5 K test run.

Throwing in a few marathon speed workouts throughout training is an excellent way to test your mental strength improve your fitness and prepare your body for the physical strain of race day. Short explosive hill sprints Hill running is the most specific form of strength training a runner can do and because of the mechanics hill sprints are safer than lifting or speed. Hinge works lower body and core.

That said you should begin your training by focusing on building your mileage before you mix in speedwork. Bodyweight squat weighted squat single leg squats split squats. Examples of these movements include.

Speed form training will impove runners running economy and increase leg turnover. For the first two to three months increase your weekly mileage and lengthen your long runs to expand your aerobic endurance base. Inside Marathon Nation we solve the speed for speeds sake problem by connecting the speed work you are doing to regular benchmark runs.

Recovery pace should be at least one minute per mile slower than half marathon pace. Read more on the Long run. Forward lunge reverse lunge lateral lunge pendulum lunge.

As such marathon training should incorporate all three of these components into a training plan. Not only does this help you with your race-day pacing but you also become more economical at marathon pace which might save some of your precious carbohydrate stores for later in the race. 400s 800s mile repeats and tempo runs.

4-5 sets of 5mins tempo effort w 1min easy in between be sure you have good footing before trying to go fast. When training for a 5K for example short sprint intervals that build explosive speed and quick leg turnover are common. When training for a marathon the main speed workout goal shifts to longer intervals which increase your lactate threshold and endurance stamina in other words workouts that keep you running faster later in a long race.

During marathon training I usually rotate between two workouts a tempo run one week and an interval run the next. Start Today and Become an Expert in Days. Join Millions of Learners From Around The World Already Learning On Udemy.

Now heres the interesting part you can incorporate speed in a few ways. This is part of a continuous run. 4x2 miles at half marathon pace with a one-mile recovery jog between reps.

Including a marathon goal pace run within your marathon training plan is important. Then we leverage Daniels vDOT score part of his Running Formula to determine your actual threshold running pace for training. Marathon workouts often involve these four elements.

A tempo run is a faster paced workout which helps improve your anaerobic and metabolic fitness. Ad Learn Fitness Online At Your Own Pace. Most likely when running this mileage you arent following the same structure of the Hansons Marathon Method and are doing a shorter training block.

Basically think of it as a comfortably hard pace. Susan Paul exercise physiologist running coach and program director for the Orlando Track Shack Foundation recommends these three speed workouts. Implementing one or more of these workouts in your marathon build-up will allow you to maintain your speed this fall.

A progression run is executed by gradually speeding up over the final miles of the run so that the last 3-5 minutes are at your threshold or tempo pace. Jump on the treadmill. Here are some variations of speedwork based on your new volume.

Looking for a more specific workout to try. Deadlift single leg deadlift kettlebell swing. These workouts may be best suited for doing mixed in during training not doing them in successive weeks.

Start Today and Become an Expert in Days. 8 TO 12 MILES AT MARATHON PACE Practice makes perfect.