How to Run a Marathon
Speed Workout

Below are different Speed workouts.  These workouts are for the advance runner. These workouts are designed for people that have completed the Base Training phase.

Before each speed workout these following steps must be done.  If you do not follow the proper warmup procedures you will significanty increase your chances of becoming injured.

Proper warmup includes a light run/ jog of a minamum of 1.5-2.5 miles.

Minamum of 15 mins of streaching exercises.

One to two more laps of light running.

Strides.  8-10  Click here to see how to properly do strides

Ideally all this is on a track but this is not mandatory. I would avoid running on pavement if at all possbile but if you have access to good running trails or short grassy parks that will work also.
I will give a range of numbers. Do not automatically pick the higher number and think it is better. For instance if I say 8-12 400M, always keep in mind that it better to run 8 quality laps as oppposed to 12 medicore laps

If one notices I have different varitions on the rest between intervals. This can really change the flavor of a workout. You may find that one version you may not be able to fully recover before your next interval starts. It is good to mix it up and practice different rest times.

After each workout make sure you have a proper cool down. A light jog between one and two miles should suffice.


 Please note that I am not giving times.  This is for you to figure out.  Even for people in the three hour range there is such a disparity in capabilities that  But realize that it almost doesn't matter, What matters is that you  will be running way faster than marathon pace. This has several  benifits. One is that you will be going into oxygen debt. This increases the lung capacity. For people that are always on the verge of going into oxygen debt on their runs the ceiling where one goes into oxygen debt increases. Running workouts at a way faster pace will make the slower runs even seem easier. Now the below workouts are only guidelines. Use them as starting points.

Note many tracks are now based in meters.Because of that I have based the below workouts in meters. For those that have access to a track in yards then simply run a 220 instead of 200 meters or a 440 instead of 400 meters.

Category one workouts

These are usually done earlier in the season. I will present a few options. Pick one that fits your sensibility.
 
Workout 1
Warmup
8-10 strides
Repeat 200s(1/2 lap)
Quanity 10-16.
Rest. 1/2 jog, or easy walk across field.
After the workout then cooldown for 1-2 miles

Objective. The idea of this workout is to focus on what many Long distance runners lack and that is speed. Now just like strides it is best to jog into the starting line. If you are running on a track the goal is to be running close to full speed before you get to the turn. Then through the turn you should be focused on remaining relaxed while maintaing as much speed as possible. Once you get near the end of the turn the focus should be pushing through to the finish. Now this is different from strides as you should never ever shut down till you hit the line. This is a bad habit . The overall goal is to learn to run pace, no matter what distance you are doing for the day. If you are shutting down your run in different places then you lose the oppurtunity to fully analyze your pacing and you will not have an accurate gage for adjustments in future workouts. In this workout you have two options. One is to go into an immediate walk and walk across the field or you can go into a slow jog and jog a half of lap. in this case DO NOT WALK, the object is not to be fully recovered when you start the next lap. If this was a true sprinter workout you would have all the time in the world to recover.


Workout 2(W/O #2)


Warmup
8-10 strides
Repeat 400s(1lap)
Quanity 8-12.
Rest. 1/2 lap walk/jog, or lap jog
After the workout then cooldown for 1-2 miles



 Workout 3(W/O #3)

Warmup
8-10 strides
Repeat 800s (2 laps)
Quanity 4-6.
Rest. 1/2 lap walk/jog, or lap jog
After the workout then cooldown for 1-2 miles


 Workout 4 (W/O #4)Step up

Warmup
8-10 strides
Repeat 200s (1/2 laps)
Quanity 4
Repeat 400s ( 1 lap)
Quanity 2
Repeat 800s (2 laps)
Quanity 2
Repeat 1600s (4 laps)
Quanity 1-2

Rest.  lap jog except for 200s where those are 1/2 lap jog.

After the workout then cooldown for 1-2 miles

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