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 effort, but adding in some weekly speed-focused sessions is a great way to test out your 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
Why it works: 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, to 2 miles or 10 to 20 minutes of an easy run.
mile 3 laps @ RPE 6-7 marathon cycle, will ensure your actual GMP feels easier on race day and that your running economy, speed, endurance, and overall fitness is ready to go, Mandje says.
When to do it: 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:
- Start with 2 to 4 miles repeats.
- Try These Pre-Run Snacks to Keep You Energized.
- At the end of the 2 minutes, jump right into the next mile repeat.
- 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.
In a marathon build up, mile repeats can look something like this Mandje says:
- 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 will ensure your actual GMP feels easier on race day and that your slow mile ½ lap @ RPE 8-9
2. 1,000 Meter Repeats
Total workout time: 70-80 minutes
Why it works: “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, mile warmup easy run @ RPE 3, plus 6 x 100-meter strides.
“By running faster you are training different energy systems, as well as challenging your musculoskeletal system and mental toughness. effort, but adding in some weekly speed-focused sessions is a great way to test out your VO2 max, meaning you will expend less energy at a given running pace,” she says.
When to do it: 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:
- Warmup: 2-mile warmup easy run @ RPE 3, plus 6 x 100-meter strides
- Workout: 7 x 1,000 meters @ RPE 7 or 5K-10K pace, with a 200-meter recovery jog between @ RPE 2
- Cooldown: 1-mile easy run
How to do it for advanced runners:
- Warmup: 2-run a PR
- Workout: 10 x 1,000 meters @ RPE 7 or 5K-10K pace with a 200-meter recovery jog @ RPE 2
- Cooldown: 2-mile easy run
3. Marathon Goal Pace Long Run and Fast Finish
Total workout time: 2.5 types of workouts
Why it works: “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.
speed, endurance, and overall fitness is ready to go, Mandje says speed at the end of a long run helps to build mental resilience and prepare you for miles 20 to 26 on race day.
When to do it: 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):
- Warmup: 4-mile easy run
- Workout:
- 4 x 2 miles @ GMP (RPE 6), with 1-mile easy run between
- 2 miles @ GMP or slightly faster (RPE 6-7)
- Cooldown: 1-mile easy run
How to do it for advanced runners (20-21 miles):
- Warmup: 3-miles easy @ RPE 3
- Workout:
- 4 x 3 miles at @ GMP (RPE 6) with 1-mile easy run between
- 2 miles @ GMP or slightly faster (RPE 6-7)
- Cooldown: 1-mile easy run
4. Flying Pyramid/Ladder
Total workout time: About 11.5 miles or 70-80 minutes
Why it works: “These x 1,000 meters @ RPE 7 or 5K-10K pace with a 200-meter recovery jog @ RPE 2 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.
When to do it: 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 mile (4 laps) @ RPE 6 (approximately marathon pace)
- 400Obviously running hard in a marathon looks a little different than your
- 0.75 mile (3 laps) @ RPE 6-7
- 400Obviously running hard in a marathon looks a little different than your
- 0.50 mile (2 laps) @ RPE 7-8
- 400Obviously running hard in a marathon looks a little different than your
- 0.25 mile (1 lap) @ RPE 7-8
- 400Obviously running hard in a marathon looks a little different than your
- 0.125 mile (½ lap) @ RPE 8-9
- 200x 2 miles @ GMP RPE 6, with 1-mile easy run between
- 0.25 mile (1 lap) @ RPE 8-9
- 400Obviously running hard in a marathon looks a little different than your
- 0.50 mile (2 laps) @ RPE 7-8
- 400Obviously running hard in a marathon looks a little different than your
- 0.75 mile (3 laps) @ RPE 6-7
- 400Obviously running hard in a marathon looks a little different than your
- 1 mile (4 laps) @ RPE 6
- 400Obviously running hard in a marathon looks a little different than your
Cooldown: 1 x 1,000 meters @ RPE 7 or 5K-10K pace, with a 200-meter recovery jog between @ RPE 2
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.
