at that time, it was the fourth-fastest debut in u.s. history. it was these short, fast workouts that prompted several questions as to why a marathoner would do 200m and 400m repeats. here’s why i had brett run these workouts and why i think marathoners can benefit from some short, fast repeats during this last 10 weeks before the marathon. the first was eight weeks before the marathon and the second was four weeks out from race day. the basic plan was to perform some short, fast running every other week during the last two months before race day. the pace was 5k to 10k which isn’t too taxing to run for 200m but gives the body/mind 2.5 to 3 miles of running at a pace quite a bit faster than marathon pace. for brett, the goal was to run 32-33 seconds per 200m (4:16-4:24 pace) and for the recovery jogs to be moderate as well. for the 400m workout, we performed the early workout (six weeks out from the marathon) as 12-16 times 400m with a 200m jog and the later session (two weeks prior to race day) as 8-10 times 400m with a 200m recovery jog.
the goal was to run them in sets of four at the following intensities–half marathon, 10k, 5k, 3k. but you can adjust the intensity of the repeats for marathon training, making them less anaerobic or tiring than these workouts are for 5k-10k runners. could he have run them faster? the goal was to augment the marathon workouts with some faster running to keep his form perfect and his legs fresh. these short, fast repeats should not be used, however, for runners who struggle with speed work. for example, i didn’t include these 200m and 400m workouts with another athlete i coach, paige higgins, who ran 2:33 in the same race where brett ran 2:10. with paige, we did fartlek sessions (like 20-25 times 1 minute on with 1 minute off recovery jog between), but these were more like a tempo run with surges than a track workout. for her, this exposure to running slightly faster than marathon pace works much better than running 200m and 400m repeats at 5k to 10k pace. for every distance between 800 meters and the marathon, these scientifically-based training plans include your mcmillan calculator training paces integrated, coach’s notes, and access to our prehab routines.
short, fast repeats improve your running economy (the amount of oxygen consumed at a given pace), here, experts share why speed work is important for distance runners and how to add it to your even for many experienced runners, speedwork is best left outside the marathon training window., speed workouts for half marathon training, 400 meter repeats for marathon training, half marathon time improvement training plan, speed workouts for distance runners, speed workouts for distance runners. even marathoners need to do speed work because speed work develops your fast-twitch muscles. training your fast-twitch muscles improves your running economy and your ability to keep running when you get tired\u2014both very important for any race distance.
speedwork isn’t just for running a fast 5 or 10k. practicing paces faster than race pace is considered meaning, i didn’t do any speed work. i trained for my first three marathons by running all my runs at nearly needed to execute speed workouts appropriately without getting injured., marathon training plan, interval training for marathon runners, marathon training without speed work, marathon training plan for speed
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