Anatomy of a Workout

I think that most people training for the marathon miss the mark. Well, let me be more specific, I think that most people training to run the marathon ‘fast’ miss the mark.

The first question is, what is ‘fast’? For me, it’s those runners trying to run in the sub 2:20 to sub 2:50 range.

And then, how are they missing the mark? Simple, by not focusing on the actual task at hand. I’ve had the privilege of coaching two Olympic Trials Marathon qualifiers and one of those has now qualified for two different trials…and I think the success that I have had with those runners is by really dialing into the goal pace and being very specific with marathon training.

So, with that in mind, here is one of my favorite marathon sessions…

2 miles warm up
+
4 miles at half marathon pace
+
10 miles steady
+
4 miles at half marathon pace
+
2 miles cool down.

All in all, the session totals 22 miles…a big session, which requires big recovery.

Typically for the middle 18-miles you’ll average ~10-15 seconds/mile slower than marathon goal pace, but the work is in being able to hit the last 4-miles at faster than goal pace.

This is a great session to prepare you for race day; typically done 3-4 weeks out from race day.

 


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