Well im traning to improved in my marathon timed, and i think i need more speed, my leg turn over is weak and i dont have a good kick in the last mile. My last timed was 2:53 and im thinking on going under 2:50.
Well im traning to improved in my marathon timed, and i think i need more speed, my leg turn over is weak and i dont have a good kick in the last mile. My last timed was 2:53 and im thinking on going under 2:50.
Try some pretty steep hills, 5 x 20 sec @ 95% effort, 90 sec rec.
Do them after a distance run...they will give you strength and speed at the same time. Stay away from the track!
My two cents: For most runners in your range (that includes me), the "kick in the last mile" of a marathon has almost nothing to do with raw speed, and everything to do with (1) aerobic base (mileage) and (2) strength (tempos, MP running, hills). In short, to run the last mile of your marathon fast, train for a marathon, not a mile.
If you do everything else right, 200 repeats MIGHT give you a step on some other guy coming into the chute, but they're not going to take four minutes off of your marathon.
Good luck, and keep us posted. I'm trying to drop from 1:23 to <1:20 for a half (June) and do a <2:50 marathon (fall), so it would be good to keep discussing everything.
my theory has always been that to run a good marathon i have to be able to run a decent half
to run a decent half i need to be able to run a decent 10k, and so on down the line
i have always included fast work (down to 100s and 200s) in my marathon training and it works for me. i do fast stuff very early in my buildup so that i am prepped for my longer intervals later on. Then i finish off the last month pre race with some 1 minute reps (once per week) and strides (twice per week).
just my thoughts but i dont think devoting an entire workout to 200s is good
what i used to do back in my competetive days was do 5-6 150-200m strides after track workouts and tempo runs
that way you can get fast without devoting an entire workout to it