There were over 1,100 marathons held in the US with over 541,000 runners competing in 2013. That’s a lot of runners, anyone know the statistics for the UK? The marathon has turned into a common goal for many bucket listers and is not so far out of reach for the average runner as it was before. The modern marathon is open to runners of all abilities and is achievable to all those willing to put in the time and training
Here are some workouts that will help you achieve your marathon goals, you may have to adjust them slightly in order to match your experience level.
The Marathon Race Simulator
You should do this workout approximately four weeks before the actual race. This should be the last high intensity workout before the marathon.
As a warm up you should job for 1 to 2 miles. The actual workout will consist of 8 miles run at race pace followed by 1 mile for recovery followed by another 8 miles again at race pace. As a warm down, you should jog for 1 to 2 miles.
This may seem like too much workload for some runners, if this is the case you can simply reduce the distance down to 6 miles. If it’s more to your liking instead of basing the workout on distance you can do so by time and instead run for 2×45 minutes.
This workout should under no circumstances last longer than 3 hours.
The Marathon Progression Run
Start off by jogging for 5 to 6 miles as a warm up. In the workout you will then gradually increase the pace until you reach your race pace. The first 3 miles should be run at race pace +15 secs per mile. The next 3 miles should be run at race pace +10 secs per mile. The next 3 miles should be run at race pace +5 secs per mile. The final 6 miles should be run at race pace. As a warm down, jog for 1 to 2 miles.
Marathon Preparation: Track Intervals
This should be performed once every week. You should start doing it approximately a third of the way into your marathon preparation. Every week you should try to make it a little bit harder by doing one extra 5 minute repeat. If you can’t fully complete the workout one week then do not add a repeat.
As a warm up jog for 2 miles. The workout requires you to run for 5 minutes at 10K pace. This needs to be done 5 times. Take a 5 minute recovery between each run. To warm down have a 2 minute job.
Marathon Preparation: Race-Pace
To start, warm up by jogging for 5 miles. The workout is a simple one, run at race pace for 10 miles. To warm down jog for another 5 miles.
If this seems like a lot of mileage to you then instead of running 5,10,5 you can run 3,6,3.
I hope you enjoyed these sample workouts and maybe you can use them when you are preparing for your next marathon.