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Marathon Speed Workouts

January 13, 2011

I don’t know about you, but when I finish an awesome speed workout at the gym I am on top of the world! I’ve been needing a killer sweat/running session and tonight’s run did the trick.

1 mile warm up (10:00-10:30 min/mile pace)

5 X 1 mile repeats @ tempo (7:40-8:00 min/mile pace)

with a 1/2 mile recovery job in between (9:30 pace for me)

Total = 8 miles

Everyone is different, therefore your pace will differ. Your warm up should be at a very comfortable pace for you where you start to feel your legs get warm and you are experiencing no heaving breathing. You could probably run at this pace for over an hour. Your tempo pace should be your 5k or 10k pace, it will require extra breathing, but you should not be out of breath. Your recovery pace in between speed miles should be what you want it to be, wherever you feel comfortable, if you feel the need to walk- walk! This pace will likely match your warm up pace.

I find that during marathon training it is most beneficial to do longer speed work intervals. If you want to go the distance, you’ve got to train for the distance. When we are training for a 5k 1/4 mile speed repeats, or one minute speed intervals will help you get faster and better your time. The  marathon is such a long distance you must train your body to run speedier for longer intervals.

Speed work is not a  necessary component in your training  if your goal is to just finish a marathon. If you have a goal time in mind you can really benefit from these longer speed work out intervals. As you increase your training and build your base you’ll find that you can do even longer speed workouts.

Here is a handful of other speed training workouts that I have completed and found useful in my training:

3 X 2 miles  @ desired marathon pace with half mile recovery jog in between

3 X 2 miles @ tempo pace with half mile recovery jog in between

5 X 2 miles @ desired marathon pace with half mile recovery jog in between

3 X 3 miles @ desired marathon pace with half mile recovery jog in between

2 X 3 miles @ tempo pace with half mile recovery job in between

I thought I’d share some of this useful information with you! I hope everyone had a wonderful day. Tomorrow is FRIDAY!

Here is a little sample of what I ate today:

Coffee + blueberry oats topped off with a chocolate blueberry muffin

Have I ever mentioned that I love PINK and the Dallas Cowboys!? I guess there’s a time and place for everything 🙂

Dinner was a homemade rendition of stir fry

In the mix:

Homemade peanut sauce

6 oz. whole wheat angel hair

1/2 can of peas

1/2 can of corn

1/2 bag of frozen carrots

1 handful of peanuts

Makes 3-4 servings

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