track workouts for marathon

Yep, you're absolutely right... 6x1K is a typical session aimed at improving VO2max... the 10x500m has a similar effect, though I tend to do it only for the sake of variety. I tend to periodize my marathon training, and these two sessions become much more important in the last 6 weeks.

the 3x3K followe by 1K was one of Ingrid Kristiansen's staple sessions, obviously aimed at raising the LT.

Sorry, I realize I haven't really answered your question... In my experience(largely empirical), the 6x1K session is especially effective in the last few weeks preceding the marathon (in fact, if I were running on a Sunday, I probably would do such a session the last Tuesday before the race).

These sessions, for me, have a 'sharpening' effect... If there is a physiological basis behind them, I'm not sure what it is, but: one thing is for sure... when you've recently done 6x1K in 2:58, then averaging 3:30s in the first 20 miles of your marathon feels like a jog.

Not too many superfast track workouts for marathon -- if you need to go any longer than a mile or so, do it on the road. If you need to go any shorter than 2m, don't do it much faster than 10k pace. Check this link -- I really believe in McLatchie's system.

Well, there's plenty of workouts at 5K pace in this schedule...

yes, but in 14-20 weeks, doing 4-5 of these workouts isn't "plenty" -- those are just examples

Sorry, but I could not see anything in the article about the frequency of these workouts in the 14-20 weeks you mention.

Personally, I would do a minimum of one per week, and probably two in the last 5 weeks of my preparation (ok, only one in the last week + a tempo run).

'not saying everyone's the same though...

I think we're confusing things here and maybe saying the same thing. "Track Workouts For Marathon," to me -- implies some fast stuff (around 5k pace) which half a dozen or so workouts should take care of in the course of preparing for marathon. Now if you want to talk about tempo stuff, pickups, long repeats -- that should be done OFTEN (1-2 times per week). But running 500's, 800's, etc. -- on the track -- not that often.

Well, what as worked for me (and I am not saying it would work for anyone else) is at least one session a week at 3 to 5K pace (usually 6x1k at 3k pace, alternating with another session every other week). Later on in the preparation, I tend to do two of these a week.

That said, I am not an isolated case... Most of the marathon runners I know (a few of them internationals) have followed a similar programme). I differ from most in that I tend to tapper less in the last week though...

Yeah, 2.35 isn't something that will require that type of stuff. It sounds like you're pretty damn fast, based on your name. "At least" one session of 3-5K paced work just seems so rough on the body, although I suppose when you start looking at some hard fartlek type workouts (2 x 10 x 1 min hard / :30 easy with 10 min jog between sets) -- then maybe I guess there's more quality involved in marathon prep. Just calling it different things, I guess. Anyway, 2.35-40 guy, if you can recover from fast workouts -- no reason to avoid them.

(2 x 10 x 1 min hard / :30 easy with 10 min jog between sets)!!!

That's a hell of a session! I usually do 15x1min with 1min recovery...

There are two types of track work that marathoners should do with regularity:

1) Lactate Threshold work (i.e. cruise intervals) for a marathoner putting in good mileage (90+ mpw mimimum) I would suggest doing one of these 2 options done at slightly faster than 1/2 Marathon race pace:

a) 3 x 5,000m w 3-4 min jog recovery

b) 5 x 3,000m w 2-3 min jog recovery

2) VO2Max Intervals - I would suggest one of these three workouts done at 8k to 10k race pace

a) 10 x 1000 w 400 jog recovery

b) 7 x 1500 w 750 jog recovery

c) 5 x 2000 w 1000 jog recovery

As a general rule stay at about 10k worth of total distance on the VO2 Max intervals and at about 15k on the Threshold work. The recovery times should be about a 1 to 5 ratio on the Threshold work (1 min recovery for each 5 mins run) but a 1 to 1 on the VO2 Max work.

Add to these two workouts some longer tempo runs at marathon race pace with a few easy days between each of them and pretty soon you have a good marathon training program. Best oi luck

Is there much benefit to a weekly 8 mile tempo run just above threshold, in prep for a marathon? Or am I better off doing the Cruise Intervals?

pa guy wrote:

5x1600 and 8x1000 work a lot better for an 8k xc race. i can't see them really helping you for a marathon

They helped me run under 2:30 8 times.

Hey, in my opinion, as long as you are doing anything to get your legs moving quicker than normal, you are doing something right. I do track workouts every wed. and the workouts range from mile repeats or 2k repeats to 400's (first 200 at 8 % and last 200 all out). Obviously when I do the 400 repeats, I do about a 3 mile warmup and usually a 4-5 mile cooldown so I can get the mileage in, but as long as you are doing something to quicken up your legs, you are doing good. Best of luck

400m recovery jog.

MarathonMind wrote:

how much rest between 1600's?

These are very long sessions... Certainly, you'd expect the person who can handle that volume to go sub 2H20... At my very best, I never did more than 8x1K (200m recovery). And that felt like a hell of a long session...

opie wrote:

Is there much benefit to a weekly 8 mile tempo run just above threshold, in prep for a marathon? Or am I better off doing the Cruise Intervals?

Opie, I would incude an 10k to 15k tempo run as a threshold workout on the same level as the cruise intervals. (can substitute either way)

The third important workout I didn't mention (since I don't do it on the track) is what I call Marathon work. This is a combo long run and marathon pace work. An example may be a 22 mile long run with the last 6 miles at marathon race pace, or a 30k with the last 15k at marathon race pace. Teaches you to run at race tempo while tired. This is a hard workout so make sure you get proper rest afterwards (I usually take 2 easy days after it).

So your schedule might look like this for a 90-100 mile per weeker.

Day 1: Marathon work: 35k w last 10k @ marathon race pace

Day 2: 20k easy

Day 3: 20k easy

Day 4: Treshold work: 12k tempo run or 3 x 5k w 3-4 min j

Day 5: 20k easy

Day 6: 20k easy

Day 7: Interval Work: 10 x 1000 w 500j or 7 x 1500 w 750j

Day 8: 20k easy

Day 9: 20k easy

Best of luck