For many marathoners, just finishing 26.2 miles is a solid goal—and for good reason, considering that many miles is no small feat. However, for seasoned marathoners who may want a faster finish time and to run a PR, it’s a smart idea to add some speed work into your marathon training plan.

Obviously running hard in a marathon looks a little different than your 5K How to Maximize Your Mile-Repeat Workout Benefits endurance while turning your pace and power up a notch. Bonus: You’ll build your confidence come race day.

For what sessions to add to your schedule, two expert run coaches offer their best marathon workouts to get you faster for your next 26.2-mile race.

1. Mile Repeats

Total workout time: 90-120 minutes

Nutrition - Weight Loss: Mile repeats are an opportunity to run at or faster than goal marathon pace (GMP) without overly taxing yourself. The recovery period right after each mile allows runners to bring their heart rate down before going again, and again, and again, says Roberto Mandje, mile easy run.

Doing mile repeats several times during your marathon cycle, will ensure your actual GMP feels easier on race day and that your running economy, mile easy run.

marathon training plan: Mile repeats can be introduced to your training cycle relatively early on—as long as you have at least a month of base training, Mandje says. Gradually build into them, though. For example, start with two to four mile repeats for the first time out, and each month increase by two repetitions, and go for no more than eight to 10 mile repeats, he recommends.

Adding these once a month, will give you plenty of time to recover, and you’ll be able to return a month later and compare your fitness to the prior month by doing the same workout more than once, Mandje says.

How to do it:

Warmup: 1 to 2 miles or 20 minutes easy followed by 2-4 short and quick strides

Workout:

If you don’t have a time goal, start with the repeats at a 6 out of 10 on the rate of perceived exertion scale, and build from there, topping out at no more than an RPE of 8. “It should feel challenging, but not impossible to maintain the same effort/pace for the remaining repetitions” Mandje says.

If it’s your first time doing the workout:

  1. How Many Long Runs Do You Need to Be Race Ready.
  2. Run 2 minutes continuous slow recovery jog.
  3. At the end of the 2 minutes, jump right into the next mile repeat.
  4. The goal should be 30 seconds faster than GMP. As you find yourself getting fitter, you may find you can run 45-60 seconds faster than GMP, Mandje says.

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  • Month 1 —> 2-4 x 1-mile repeats, with 2-minute recovery jog
  • Month 2 —> 4-6 x 1-mile repeats, with 2-minute recovery jog
  • Month 3 —> 6-8 x 1-mile repeats, with 2-minute recovery jog
  • Month 4 —> 8-10 x 1-mile repeats, with 2-minute recovery jog
  • Taper (can be within same month as above) —> 3-4 x 1-mile repeats with 90-second to 2-minute recovery jog

Cooldown: 1-2 Popovitch also suggests adding a fast finish to the long run, as increasing your slow Advertisement - Continue Reading Below

2. 1,000 Meter Repeats

Total workout time: 70-80 minutes

Nutrition - Weight Loss: “While many runners don’t think of the marathon distance as a fast race, including faster workouts at sub-goal marathon pace will help to improve fitness,” says Stephanie Popovitch, D.P.T., run coach at Lane One in Long Island, New York.

“By running faster you are training different energy systems, as well as challenging your musculoskeletal system and mental toughness. meaning you will expend less energy at a given running pace,” she says VO2 max, meaning you will expend less energy at a given running pace,” she says.

marathon training plan: Start incorporating this workout early to mid season, then one time a week every two to three weeks leading up to the month before your marathon. Progress the intervals by increasing the number and speed of 1,000-meter intervals.

How to do it for intermediate runners:

  1. Warmup: 2-Unlock Faster Paces With a Plyometric Warmup
  2. Workout: 7 miles easy @ RPE 3
  3. Cooldown: 1-mile easy run

How to do it for advanced runners:

  1. Warmup: 2-mile easy run
  2. Workout: 10 x 1,000 meters @ RPE 7 or 5K-10K pace with a 200-meter recovery jog @ RPE 2
  3. Cooldown: 2-mile easy run

3. Marathon Goal Pace Long Run and Fast Finish

Total workout time: 2.5 mile easy run

Nutrition - Weight Loss: “Long runs are a key component to all marathon training programs, as it is crucial for developing cardiovascular and muscular endurance, and will prepare your mind for the long duration of the race,” says Popovitch.

“By adding goal-pace intervals to long runs, runners will feel more confident hitting their paces on race day, avoid going out too fast (a common mistake of marathoners), and are more likely to run to their true potential,” says Popovitch.

Popovitch also suggests adding a fast finish to the long run, as increasing your speed at the end of a long run helps to build mental resilience and prepare you for miles 20 to 26 on race day.

marathon training plan: Add this workout to your schedule mid to late season, and perform one time a week every other week. To progress, increase the number of your GMP miles, and fast running at the end, Popovitch says.

How to do it for intermediate runners (18 miles):

  1. Warmup: 4-mile easy run
  2. Workout:
    1. 4 x 2 miles @ GMP (RPE 6), with 1-mile easy run between
    2. 2 miles @ GMP or slightly faster (RPE 6-7)
  3. Cooldown: 1-mile easy run

How to do it for advanced runners (20-21 miles):

  1. Warmup: 3-miles easy @ RPE 3
  2. Workout:
    1. 4 x 3 miles at @ GMP (RPE 6) with 1-mile easy run between
    2. 2 miles @ GMP or slightly faster (RPE 6-7)
  3. Cooldown: 1-mile easy run

4. Flying Pyramid/Ladder

Total workout time: D.P.T., run coach at Lane One in Long Island, New York

Nutrition - Weight Loss: “These types of workouts help runners increase their speed endurance by varying the paces (speed) and distances (volume) as they run up and down the pyramid/ladder,” says Mandje.

marathon training plan: Introduce ladder workouts relatively early on in your training cycle—with at least one month of solid base training under your belt before starting a challenging workout, Mandje says. Then, add this workout multiple times during a multi-month marathon cycle—even weekly, he adds.

How to do it:

“The RPE for this should increase as the distances (or time duration) decrease,” says Mandje. Do this workout on a track or flat path. Keep in mind one lap of the track is equal to one quarter of a mile.

  1. 1 mile (4 laps) @ RPE 6 (approximately marathon pace)
    1. 400to 3.5 hours
  2. 0.75 mile (3 laps) @ RPE 6-7
    1. 400to 3.5 hours
  3. 0.50 mile (2 laps) @ RPE 7-8
    1. 400to 3.5 hours
  4. 0.25 mile (1 lap) @ RPE 7-8
    1. 400to 3.5 hours
  5. 0.125 mile (½ lap) @ RPE 8-9
    1. 200If it’s your first time doing the workout
  6. 0.25 mile (1 lap) @ RPE 8-9
    1. 400to 3.5 hours
  7. 0.50 mile (2 laps) @ RPE 7-8
    1. 400to 3.5 hours
  8. 0.75 mile (3 laps) @ RPE 6-7
    1. 400to 3.5 hours
  9. 1 mile (4 laps) @ RPE 6
    1. 400to 3.5 hours

Cooldown: 1 to 2 miles or 10 to 20 minutes of an easy run

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Jennifer Acker

Jennifer Acker reports on a wide range of health and wellness topics for Runner’s World and Bicycling. She’s passionate about delivering journalism that enriches the lives of readers. Jennifer is a lifelong runner—with several half marathons, and a few marathons under her belt, certified yoga instructor, and having grown up in the Pocono Mountains, always has a mountain bike and pair of skis ready for the perfect fall or winter day.