Marathon Workout Round Up

Marathon Monday: Marathon Workout Round Up + Portland Marathon Training Week 6

Happy Monday, everyone! How was your weekend?

If you haven’t already, please check out my guest post at Run to the Finish on What to Eat Before a Race: The Best Carbs for Performance and Digestion. In this post I discuss several important aspects of fueling and nutrition for a marathon. 

Today’s post is part of an on-going series of marathon training tips. You can find previous Marathon Monday posts here.

Marathon training plans call for a variety of key workouts: track intervals, mile repeats, fartlek run, tempo runs, and long runs.  Running a strong marathon requires development of both fast-twitch and slow-twitch muscle fibers, which is achieved through incorporating both speed and endurance workouts. 

While you should first and foremost follow your training plan or consult your running coach, today I want to share with you a round-up of workouts you can use during your marathon training—or any training! 

Marathon Workout Round Up

Marathon Workout Round Up

Tempo runs will increase your endurance and help you run faster! No matter what your marathon goals are, these runs should be a staple in your training. You can run them at tempo pace (slightly faster than half marathon pace) or at your marathon goal pace to practice for race day. 

If you’re bored of basic tempo runs, add variety to your training with threshold intervals. Like tempo runs, these will improve your stamina and endurance and help you run on tired legs, but the shorter intervals (1.5 to 3 miles) make the workout easier to manage mentally and physically. 

Or, you can teach yourself to start easy and finish fast (which is key for a marathon, since negative splits are the best pacing strategy for the marathon) with this progressive tempo run. You can run this workout by pace or by effort, depending on your training goals. 

Speed work will help you from losing speed as you increase your training volume. While any length of speed intervals can have a place in your marathon training, longer intervals such as mile repeats will increase your fatigue resistance and prepare you to run faster over longer distances.

Mile Repeats Workout

Structured speed work may not be your favorite workout, but that doesn’t mean you have to sacrifice speed training. Have fun while running faster by throwing short surges of speed into your runs with a surges running workout

Long runs are the bread and butter of any marathon training program. Long slow distance certainly serves an essential role in training, but if you are aiming for a specific time goal, adding stuff to your long runs will vary your training stimulus and prepare your body for the stresses of the marathon. 

Hills may not be the most fun to run, but they will make you stronger, prepare your legs for hills on race day, and work as speed work in disguise. Don’t live near any hills? Try this treadmill rolling hills workout!

Marathon training entails more than running! Build a strong core with this ab workout for distance runners and power-house glutes and legs with this glute strength workout. Both workouts will help you stay strong and maintain good running form throughout all 26.2 miles. 

Ab Workout for Distance Runners

Portland Marathon Training Week 6

 Another week of marathon training is done! Overall, this week went well. I was able to hit all my paces in my key workouts, in part because I have been slowing down many of my easy runs to a recovery pace.

Monday: AM: 8 miles on the treadmill, 1-2% incline: 2.5 mile warm-up, 4 x 1200 m at  with 400 m recovery jog (5:14, 5:14, 5:13, 5:12), 1.5 mile cool down. PM: 15 minutes of Pilates.

Tuesday: AM: 5 miles easy with Charlie, 9:31/mile average pace. PM: Strength training.

Wednesday: AM: 10 miles with 7 miles at goal marathon pace (7:47/mile average pace). PM: Some recovery yoga and core work

Portland Marathon Training

Thursday: AM: 6 miles easy, 9:42/mile average pace, with 5 x 200 m hill repeats over last mile. PM: Upper body strength and plyometric workout

Friday: 10 miles, 8:39/mile average pace. 

Saturday: 8 miles on the treadmill, 1-5% incline, 9:25/mile average pace. 

Sunday: 10 mile hike, 1400 foot gain, to Goat Lake in the Cascades

47 miles of running for the week! 

Questions of the Day:
How was your weekend? Did anyone race?
What is your favorite workout during marathon (or any distance) training?

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20 Responses

  1. What a helpful post! Sharing this tomorrow so other marathoners can use it! You have all the good info in there…..and that combined with your log is kinda making me jealous I am not racing one this fall…..stick to the plan Tina! Glad things are coming together for you, and I am especially happy to see the recovery runs have slowed down 🙂

  2. That’s a solid week of workouts, and way to finish it off with a 10 mile hike! Impressive! I raced on Sunday (a 5K) and now I am trying to figure out what I am going to do as far as training this fall. So Im thinking this week will be a cut-back well while I try to make some decisions!

    1. Thank you! I’m definitely feeling the 10 mile hike today – hiking is so much harder than running. I’m excited to hear what you decide to do for your fall training and racing!

  3. I’m on week 6 of marathon training too, so it’s kind of fun to compare what you’re doing with my current runs! I’m using the Nike+ training plan. My favorite runs believe it or not are progression runs. It’s a great mix of getting some distance and speed workout in the same run!

  4. I’m going to have to try that speed workout. I have been getting bored with my typical intervals so this will be great to mix it up. I incorporate a tempo or speed workout every week and have definitely noticed a positive change in my stamina and pace. Great week of training!

  5. Such an awesome week of training!! No races for me this weekend – just lots of beach time : ) I love long runs for marathon training. I get such a sense of accomplishment. Although I am learning to love speed work and tempo runs with my run club! Great post and awesome tips : ) Have a fabulous Monday!

  6. Wow awesome week!! I really need to slow down my recovery runs. It’s so hard for me to force myself to run slower, but I know it will only make me faster over time! Love seeing your progress…. you are going to crush your marathon!!

  7. I did my first training run at my target race pace this evening, which actually turned out to be quite fun. Tough, but fun. I definitely need to take your advice on core workouts, I think I’ve neglected them for too long.. Great post, thanks for sharing 🙂

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