Hitting a new personal best in your next marathon? Run coaches agree these key workouts will build your endurance and hone your race pace for a faster finish.
Cruise Intervals: Build stamina with these comfortably hard efforts. Run repeats like 1000 meters at a pace between 10K and 15K speed, with jogs for recovery in between. Start slower and progress to a faster pace as you get stronger.
Tempo Runs: These sustained efforts at marathon pace build your lactate threshold, the point where fatigue ramps up. Try running two miles at goal race pace with recovery jogs in between.
Progression Runs: Ease into speed with this workout. Run multiple sets of intervals, gradually increasing the pace with each set. This teaches your body to handle faster speeds as the race unfolds.
Long Runs with Pace Variations: Long runs are essential for marathon training, but they can be even better with built-in speedwork. Try incorporating surges or faster sections within your long run to build strength and race confidence.
Remember, these are just a few examples. Consult a coach for a personalized plan that considers your experience and goals. But with these core workouts in your training, you'll be well on your way to a faster marathon!
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