A pace that a well-trained runner can hold for about an hourĪt its simplest, tempo runs are 2-5 mile efforts at your tempo or lactate threshold pace (they’re the same).There are three common ways of describing tempo pace: That’s because they accomplish our #1 goal: they increase our ability to run fast before we need to slow down. Tempo workouts really are the bread and butter workout for distance runners. This type of workout helps increase general endurance, mental resiliency, and helps runners transition to more challenging workouts later in the training season. No part of this workout is particularly taxing, but the sum total of the work can be fatiguing. But again, faster is not better! This is an aerobic workout, so the fastest pace that’s reached is about threshold pace during the last several minutes of the run.įor a runner with an easy pace of 9-10 minutes/mile and a tempo pace of about 7:45 per mile, a 6-mile run with the last 3 miles at a progression to tempo might be run with splits like this: More advanced runners can do 5-7 miles of progression running. Every few minutes, the pace quickens so that runners are gradually running faster and faster. Most runners can start with 2-3 miles of progression running at the end of an otherwise easy run. More challenging progressions are longer ( not faster). 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.Ī 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. To help prepare the body (and mind) for the rigors of an ever-escalating expenditure of effort, progression runs can be used during training. Workout #2: The Progression RunĪny marathoner knows that overall effort will increase dramatically in the marathon – especially after the 20 th mile. There’s no better “bang for your buck” workout for marathoners. These runs force your body to become more efficient, boost specific endurance for the marathon, and teach you to use less carbohydrate. Want a page out of my playbook? This is the hardest long run I did before my 2:39:32 PR at the Philadelphia Marathon. 20 miles with the last 10 miles at Goal Marathon Pace.18 miles with the last 5 miles at Goal Marathon Pace.16 miles with the last 4 miles at Goal Marathon Pace.Here are a few examples, with each option becoming progressively more advanced: Running at goal pace – on tired legs – is a fantastic way of simulating what you’ll experience during the marathon. In its simplest form, a marathon-specific long run includes several miles of Goal Marathon Pace (GMP) at the very end of the run. That’s when runners can implement goal pace running during the long run to maximize fitness and the odds of success on race day. While the purpose of early-season long runs during the base phase of training is to increase general endurance, there comes a time when long runs must become even more specific. It’s the most specific to the race itself, meaning it most resembles the marathon and contributes most to your level of preparedness.įor these reasons, runners should complete a long run every week (with an optional cut-back long run every 3-4 weeks). There’s no better workout for marathoners than the long run. Since this race is over 99% aerobic, there’s no need to hammer 400-meter repetitions on the track – instead, we’re focusing on endurance-oriented workouts.Īnd it all starts with better long runs. Here you’ll learn the most effective workouts to improve your marathon. With a proper base of endurance and general fitness, most runners will have excellent marathon performances provided they run smart workouts. Sound training begins months and months before the race. If you’re running 12 miles per week, then you’re not ready yet.
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