This pace you can hold for 1 hour if you tapered and rested.
But in training,how long you can hold it for? What's the optimal duration for training?
This pace you can hold for 1 hour if you tapered and rested.
But in training,how long you can hold it for? What's the optimal duration for training?
Either 20-30 minutes continuous or repetitions of 3-10 minutes totaling 30-40 minutes with 1-2 minute breaks e.g. 10x3 minutes with 1 minute rest
Bythebay12 wrote:
Either 20-30 minutes continuous or repetitions of 3-10 minutes totaling 30-40 minutes with 1-2 minute breaks e.g. 10x3 minutes with 1 minute rest
Which one is better for marathon training?
I tend to refrain from scheduling more than 4 miles. Maybe 5 if you start closer to marathon pace or slightly slower. Depends how you approach it and what you can get done in 20 - 30 mins. At 6 miles you might as well be racing a 10K and longer you might as well be racing 10K - HM. Which are great training stimuli but not sustainable week in and out.
I don't really like "threshold" runs because it ends up being so close to a race effort and doesn't reflect the true nature of a tempo run where you warm up into it. And if you're going to go for pace from the beginning, you want to be more conservative and err on the half-marathon pace side rather than push close to 10K effort from the gun.
3x3 km or 5x2 km with 2 minutes jog recovery are good marathon interval workouts. 3 km warm up and 3 km jog down. Almost 20 km in total.
Pace: Half- to marathon pace. Remember to take a sip of sports drink during the breaks.
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