Have you been running Marathons for years and lingering around the same finishing time, every time?

I have the solution for you, inject these 5 key workouts into your Marathon training and you will shatter your Personal Best.

DISCLAIMER: Don't jump right into these workouts!!! Take your time building up your weekly mileage over the 8-10 months before you marathon and slowing build your tempo and long run up to the Goals listed below.

Example: GOAL: Running 6 x 1 mile @ 110% of Marathon Race Pace. After about 2-3 months of easy base running with Striders or Diagonals after your easy runs, start off with doing 2-3 mile warm up, 1 x 1 Mile @ 110% of your Marathon Pace and then every other, or every 3rd week of your 4 week cycle add a mile until you are running, 6 x 1 mile. Make sure to get a solid 15-25 min warm up and at least a 10-15 minute cool down.

Make these workouts part of you Marathon Program and you will become a Stud!

1) 24 mile long run at an easy pace (80-85% of marathon pace). This workout has many benefits essential to successful marathon running. It aids mental concentration, adaptation of the muscular structure to competing for multiple hours, it makes the body more efficient at using energy sources such as glycogen and fat (especially in using fat as a fuel source) and boosts the bodies storage capacity for glycogen. To enhance this fuel burning efficiency it is recommended you only take water and electrolyte tablets during this workout.

2) 20 miles run with the first 10 miles at an easy pace (80-85% of marathon pace) and the last 10 miles run at marathon race pace. This run does many of the same things as listed in #1 above but it also teaches your body to run at marathon pace when you are tired. This workout is a staple in many marathoners programs including Ryan Hall's.

3) 10 mile Tempo run at 100 to 102% of marathon race pace. It is recommended this workout be done on the road on a course similar in geography to the course you will be racing on. This workout is often used mid-week to acclimate the body to running at marathon race pace and boost aerobic stamina (endurance). Intimate familiarity with desired marathon pace is crucial in successfully racing a marathon, especially in the critical early stages when you are feeling fresh and it’s easy to get started at too fast a pace.

4) 10k Tempo run @ 105-106% of marathon pace. It is recommended the workout be done on a track or on a flat surface where the pace can be closely monitored. This workout is a favorite of Renato Canova for building aerobic power/capacity in his marathoners. Many runners substitute a sub-maximum effort 10k road race for this workout. This workout pushes outward the anaerobic threshold and enhances the aerobic efficiency and characteristics of muscles fibers in the muscular system. In addition prolonged efforts at faster than marathon pace have the additional mental benefit of making marathon pace seem easier in comparison.

5) 6 x 1 mile @ 110% of marathon pace with 400 jog recovery. It is recommended that this workout be done on a track or flat road course. This workout is a classic speed workout for marathon runners. This workout improves the bodies efficiency (aerobic capacity) as well as its ability to process and get rid of lactate. This increased efficiency enhances the body’s ability to handle, remain relaxed at, and run efficiently at the slightly slower pace of marathon race pace. Studies have found little benefit to running at more than 10% faster than goal race pace, so if able additional reps or a shorter recovery should be used rather than increasing the pace of this workout.


Example in calculating paces.

If marathon race pace (MPR) for you is 6:00 per mile (360 seconds) then:

80% of MRP is 360/.80 = 7:30 (450 seconds)
105% of MRP is 360/1.05 = 5:43 (343 seconds)
110% of MRP is 360/1.10 = 5:27 (327 seconds)

ALSO REMEMBER TO RUN IN 5 WEEK CYCLES, WEEK 1 EASY, WEEK 2 MEDIUM, WEEK 3 MEDIUM, WEEK 4 HARD, and  WEEK 5 EASY. This way you will avoid injuries and burning out.

TRY RUNNING TWO HARD WORKOUTS A WEEK, and the rest easy days, Cross train or completely off.

Example of a Cycle:

Week 1: Tempo Run and Hill Work, semi long run.

Week 2: Speed Work Day and a Long Run(Race Simulation)

Week 3: Same as Week 1

Week 4: Same as Week 2

Week 5: Down week, easy running with Diagonals and Striders, no Long run.

Good luck out there!!

Go Get’em!

Coach Cawood