. Best workouts to improve at the marathon distance
Whether you’re a seasoned runner or just starting your marathon journey, these workouts will enhance your endurance, speed, and overall race strategy.
First up, the cornerstone of marathon training: the long run. This workout is crucial for building endurance and mimicking race day conditions.
Tips for Effective Long Runs:
Frequency: Aim for one long run per week, gradually increasing the distance. Start with distances you're comfortable with and add about 10% each week.
Pacing: Keep the pace comfortable—around 30 to 90 seconds slower than your goal marathon pace.
Nutrition: Experiment with fueling strategies during your long runs to find out what works for you.
Next, we have tempo runs, an essential workout for improving your lactate threshold, which is critical for longer races like the marathon.
How to Execute a Tempo Run:
Warm-Up: Start with a 10-15 minute easy jog to get your legs warmed up.
Tempo Pace: Then, increase to a challenging pace that you can maintain for 20-40 minutes—usually around 10-20 seconds per mile slower than your 10K pace.
Cooldown: Finish with a 10-15 minute easy jog to cool down.
Now, let’s talk about interval training, which is fantastic for building speed and adding variety to your workouts.
Recommended Interval Workout:
Warm-Up: Begin with a gentle jog for 10-15 minutes.
Intervals: Choose a distance around 400m or 800m. Run the interval at a pace you could hold for a 5K, and then rest for an equal amount of time.
Reps: Aim for 4 to 8 repeats based on your fitness level.
Cooldown: Finish with a light jog or walk for about 10 minutes.
Interval training not only improves your speed but also builds mental toughness.
While it might seem counterintuitive, recovery runs are just as vital for improving at the marathon distance. These are slower-paced runs aimed at helping you recover while still logging miles.
Key Points for Recovery Runs:
Pacing: Keep them at a conversational pace, generally 1-2 minutes slower than your marathon pace.
Duration: These runs can range from 30 minutes to an hour, depending on your weekly mileage and how you feel.
If you enjoyed today’s episode, don’t forget to subscribe, rate, and share! Join us next week when we discuss nutrition strategies to fuel your marathon training. Happy running, and remember, every mile counts!
