Is 15x 200mts fast with 200 mts jog in between a magical workout?

What are you training for? That's not a very good use of your time if you're pointing towards a marathon, but if you don't have a marathon coming up or are training for shorter track or road races it would be a good one. Pretty basic interval workout for a miler.

I want to get faster at marathon pace. I'm running Chicago in October. I know I might have got lucky with my improvement of 23 mins in one year and now improving is going to get harder.

I just want to make a plan so I can have a great race.

When I ran my last marathon I passed the first HM mark in 1:18:37 in a certified course. I ran a HM today I finished it in 1:23:41 I don't know if I'm training properly as I don't have a coach and as I mentioned I've been just running for 3 years. I run 60-80 miles a week and I have noticed improvement but today's performance was disappointing. I wonder if I've been doing things all wrong since I finished my marathon on December.

Thanks.

Well it is a great early season workout for the 1500m/5k, I doubt it has much relevance in the marathon.

Ok good to know. I don't have a track or cross country background so I'm just trying to figure out a way to develop my speed while training for the marathon.

Thanks

artud2000 wrote:

Ok good to know. I don't have a track or cross country background so I'm just trying to figure out a way to develop my speed while training for the marathon.

Thanks

No need to go much faster than 10k pace in marathon training, except for some strides.

Thanks

voluminous wrote:

No need to go much faster than 10k pace in marathon training, except for some strides.

Take that advice at your own peril.

You say you want to develop your speed. Do the 200s and 400s. Someone who's looking back on a career of track and xc already has developed that, and can probably do a good marathon prep just maintaining speed. But if you never did touch the VO2max regions, there's a lot of potential there.

Good training for an ultra, but where are you gonna find 200 mountains to sprint/jog?

Don't forget your fuel belt.

of course it will help!

wtf are people saying!

improve your efficiency at speed will translate to better running mechanics and also an ease at which you are holding a pace. improving your mile time will benefit your marathon!

its one session every two weeks, so go for it for a least 6-8 weeks and then see how you feel! and the ease at which you are running your other runs.

People are so afraid of speed on this board and think its all about mileage, and they have PRs of.....................

sticky figure wrote:

voluminous wrote:

No need to go much faster than 10k pace in marathon training, except for some strides.

Take that advice at your own peril.

You say you want to develop your speed. Do the 200s and 400s. Someone who's looking back on a career of track and xc already has developed that, and can probably do a good marathon prep just maintaining speed. But if you never did touch the VO2max regions, there's a lot of potential there.

OK, do 5k pace.

But 200s are a waste of time for a marathoner.

AJ2000 wrote:

of course it will help!

wtf are people saying!

improve your efficiency at speed will translate to better running mechanics and also an ease at which you are holding a pace. improving your mile time will benefit your marathon!

its one session every two weeks, so go for it for a least 6-8 weeks and then see how you feel! and the ease at which you are running your other runs.

People are so afraid of speed on this board and think its all about mileage, and they have PRs of.....................

Agree. Do this early in your marathon training cycle to improve running economy. I would ditch it when you get into marathon specific work (last 10 weeks before) just because you won't have time in the week to do it and it's not worth risking injury.

sticky figure wrote:

voluminous wrote:

No need to go much faster than 10k pace in marathon training, except for some strides.

Take that advice at your own peril.

You say you want to develop your speed. Do the 200s and 400s. Someone who's looking back on a career of track and xc already has developed that, and can probably do a good marathon prep just maintaining speed. But if you never did touch the VO2max regions, there's a lot of potential there.

Agree. Hill reps are also good for developing leg strength and thus speed. Plus they also work your endurance at the same time

Thanks this is very encouraging!! Appreciate it.

Awesome!!! Thanks

And since no one has mentioned it...

Abbreviation for meters is simply m.

You are welcome.

please write, "800m" instead of "800 mts"thanks!

artud2000 wrote:

I've been running for 3 years I did my marathon debut in 2014 in 3:05, last year I ran my second marathon in 2:42.

My regular workouts are: 3 x 3k, 3 x 5k, 7 x mile and sometimes 14 x 800mts all of them having just 60 seconds rest.

People tells that as I started running at a late age I would benefit more from fast shorter intervals. They say that my workouts are too slow and with a very short rest they tell me that If I do faster shorter intervals or increase the rest and speed on my longer intervals I'm going to improve so much more.

They have suggested me to do 15 x 200 mts with 200 mts jog in between, once every two weeks. They said that this workout is great for runners that start running at later stages in life. I start running when I was 28 I'm almost 31 now.