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| MPR |
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Here are five key marathon workouts and why they are effective and should be a staple in your marathon program. 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 recommened 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 recommened 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). Inimate familiarity with desired marathon pace is crucial in successfully racing a marathon, especially in the critical early stages when you are feeling fresh and its easy to get started at too fast a pace. 4) 10k Tempo run @ 105-106% of marathon pace. It is recommened 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 recommeneded 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 capcity) as well as it ability to process and get rid of lactate. This increased efficiecny enhances the bodies 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) Good luck and see you on the roads. MPR |
| Matt C |
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thanks for the info! I ran NYC in 2006 but didnt do many workouts and ran a 249. Im looking to get a mid to low 230s. |
| Mr. Recovergear |
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Great post. Thanks. How many 20 mile runs do you suggest? How many total miles (at peak) are you doing with these workouts? |
| surprised |
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A 24 miler is key? Not many people would agree. |
| Joseph McVeigh |
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Just my experience...If I go farther than 22mi in practice recovery takes a lot longer and I wonder whether the extra mile or three is worth it. I also like broken-pace running for marathon training -- a favorite is a 10-12 mile run set up as follows: -- 10 minutes at your regular training pace (steady state pace, or SSP) -- 5 x 2:00 acceleration...paced like running a 1200 rep on the track...with the rcovert interval being 2:00 at your SSP. -- 10 minutes at SSP -- another 5 x 2:00 set, same recovery at SSP -- Finish run at SSP. |
| inspired |
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To OP; what would be the frequency of these workouts and in what part of the training cycle? |
| MPR |
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No more than 2 per week at 80-1120 miles per week and no more than once every 4-7 days at below 80 miles per week. As for the mileage question. I think a minimum of 70 per week would be necessary to handle these type of workouts regularly, with something in the 80-120 range being closer to ideal. Below 70 miles per week you will need to shorten these somewhat (losing some effictiveness) |
| haha, YO |
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People who run fast would agree. 20 miles as your longest run will not cut it if you want to run a really good marathon. |
| MPR |
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As for the training cycle. I recommend using these workouts in the 8-10 weeks before the taper, once desired mileage level has been achieved. |
| a new annoyance |
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So 24miler makes sense on a 70 mile week? That means that I am running 46 miles for the raining 6 days or less than 8 a day? |
| MPR |
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Joseph, Canova has a similar type of workout he likes for his marathoners. He starts them out with 60 minutes at 80% of Marathon pace then does 10 x 1:30 @ 100% of Marathon pace with 1:30 at 80% of Marathon pace for recovery. Another one of his favorites is 10 x 1000 @ 105% of marathon pace with 1000 @ 95% of marathon pace for recovery. Generally he does these type workouts in his last phase of training before their taper. MPR |
| ? |
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What kinds of improvements have you seen with these? |
| MPR |
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Read Daniels. He recommends an average of 25-30% of weekly mileage for long runs. 30% of 80 miles is 24, so a 24 on a 70 mile week (34%) would be pushing the envelope but possible. A week might look like this: M: 3 miles recovery T: 12 miles easy W: 8 miles easy T: Workout F: 3 miles easy S: 10 miles easy S: 24 miles easy Not ideal but doable for those who insist on running marathons on lower mileage. Also I surely would not recommend a 24 miler every week for someone at this mielage range. |
| Distance man |
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NICE POST!!!!! Please, I am training for a marathon in the fall and would love to see more workouts! |
| MPR |
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Numerous runners hitting PR's (many multiple in a row). From 4 hour runners down to the world class level. Thanks for asking, although I post this for free for educational use and am not seeking new athletes at this point. |
| follower of the hansons |
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I wonder what the hansons would say about this? 2 days of only 3 miles each? It certainly doesn't make sense for those of us that have had success with "cumulative fatigue". |
| ? |
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I'm not seeking a coach, but thanks! I was just wondering how you gauge the effectiveness of those workouts. How do you account for the accumulative affect of training prior to doing these type of workouts? Where the athletes stuck at a certain performance level? Along with doing these workouts did they also increase their mileage? Thanks for any feedback! |
| MPR |
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Follower of the Hansons, I am not recommending marathoning on 70 miles per week just suggesting how it could be done if one wants to run as effective as possible in a marathon on just 70 miles a week. Most of my marathoners are well above this mileage threshold. I have alot of admiration for the Hansons and what they have achieved. While our training strategies do differ somewhat we also have many common beliefs. |
| MPR |
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Fair enough question. In general I would recommend a runner build up his mileage first through a base period to a certain goal mileage range (understanding there would be weekly variations). Then in a sharpening phase lasting 8-10 weeks (on average) in which they would add in the type of workouts I described above. Then they would taper the last 2 weeks before their marathon. This is a very rough outline as everything has to be tailored to the individual, his/her background, recent activity, strengths and weaknesses and what has worked for them in the past. Coaching (whether for yourself or others) is as much an art as it is a science. In general I have found success in a gradual build-up from cycle to cycle. An example would be Runner A who does a marathon once every 5-6 months. Leading up to marathon #1 they reach a goal range of 70-80 miles per week. Then for marathon #2 we move our goal range up to 75-85 miles per week. For marathon #3 we go to 80-90 miles per week and so on. Eventually you hit a maximum effective mileage for an individual which will vary significantly for each individual based on dozens of different factors. After each completed cycle (base, sharpening, taper, race and recover) we sit-down and discuss goals for the next cycle, what we learned from the last and previous cycles and design our plan for the next cycle from there. |
| they call me the workout man |
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How many different workouts do you need? You a collector or something? |
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