Run S.M.A.R.T.
Menu
Login
  • Custom Training Plans
  • Private Coaching
  • Dr. Jack Daniels
  • Running Calculator
  • Coaching Staff
  • News & Updates
  • Contact Us

Speed Workouts For A 26.2 Mile Race?

February 10, 2011 By Run S.M.A.R.T. In Training tips /  2

By Mike Smith

A question I get many times from the runners I interact with is “What place does speedwork have in training for a 26 mile race, Mike?” The question is a good one; in a race so far, wouldn’t you want to just get good at running for a long time? Why would anyone need to practice running fast?  It turns out that faster workouts don’t only have to be performed because you want to be a sprinter. These types of workouts can play an important part in preparing for longer races as well.

Speedwork for marathoners has been highlighted in the training of world-class runners since the 1960’s.  When studying the training of these athletes there is great variation in this type of work; how long, how far, how much, the recovery, on the track, on the road, and when in the training cycle this falls. The one common aspect of all this work, and the most important aspect at that, is that the pace is faster than the goal pace of the race these athletes are preparing for.

I like the starting point for this explanation to be that the best way to run a marathon, no matter how fast, is with good pacing. When you target a goal race pace, you want to train to become as comfortable at that pace as possible. One obvious way to do that is to practice that goal race pace during certain workouts or long runs.  Another way is to spend some time at paces even faster than that goal pace. This is where speedwork for marathon training comes into play.

The largest benefits to running shorter, faster workouts while getting ready for a big race is to make you more efficient at that pace which you hope to maintain for 3, 4, or 5 hours through the improvement in running economy, or how efficiently you use oxygen at a particular pace. Many people are surprised that these benefits can be derived by only slight increases in pace, not necessarily by “sprinting”. For example, threshold running, or tempo runs, tend to be only slightly faster than marathon goal pace, however can make a great difference in how comfortable that race pace feels.  Even adding strides, or quick accelerations, to the end of a run can have this effect.

Depending on your running background, sometimes a speed workout can feel unnatural to a distance runner. Because you aren’t used to this type of running, arms and legs may feel out of sync, breathing is labored, and pacing can be all over the place. This is OK, remember, most of us aren’t trying to become short distance speedsters, these workouts are done with our longer races in mind and their benefits can be derived without the workouts being perfect. Also keep in mind, like any new piece of training, it takes time to adapt, don’t seek perfection from the get go!

Once you do get used to these faster workouts, you’ll find they are a lot of fun. With the marathon being such an aerobic race, most of the preparation is long hours and mile after mile of slower running. These workouts give you a chance to create some turnover in your legs and break out of the drudgery of running lots of miles.

At the Run SMART Project, we recommend working with a coach who can help design these workouts with you specifically in mind, and also impart the knowledge you’ll need to do them safely and effectively. Once you’re off the ground, you’ll find speedwork to be an important piece of your preparations for long distance races!

Mike Smith is a private coach and Run SMART Retreat Director for The Run SMART Project.
Tags:
marathon trainingMike Smithspeedwork
Run SMART Kids Kicks Off At Fourth School In NYC
Claude DeGrace Finishes Strong In Melbourne

1 Comment

  1. Pingback: Tweets that mention Speed Workouts For A 26.2 Mile Race? | Run S.M.A.R.T. -- Topsy.com

Comments are closed.

Archives

  • October 2019
  • September 2019
  • August 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011
  • December 2010
  • November 2010
  • October 2010
  • September 2010
  • August 2010
  • July 2010
  • June 2010
  • May 2010
  • April 2010
  • March 2010
  • February 2010
  • January 2010
  • December 2009
  • November 2009
  • October 2009
  • September 2009
  • August 2009
  • July 2009
  • June 2009
  • May 2009
  • April 2009
  • March 2009
  • February 2009
  • January 2009
  • November 2008
  • October 2008
  • September 2008
  • May 2008
  • April 2008
  • March 2008
  • February 2008
  • January 2008
  • November 2007

Meta

  • Log in
All rights reserved.