Forums >General Running>Favorite Marathon Workout?
Just curious what your favorite marathon workout is.
Last week I did a long interval session that is a mix of easy, tempo, and marathon pace running. I have done it once or twice before and have decided it is my favorite (though really hard) workout. Here it is:
(2 min rests between intervals)
My last big workout before my goal race is probably going to be 10 easy followed by 10 @ MP. I hear that is a classic, but I haven't tried it yet.
What about you? Any favorites?
--
Nashville, TN
Here's my favorite workout (see attached for map):
2 Mile Warm-Up
6x Hills (steady pace a bit slower than MP up, 5k pace around the top, recovery down)
2 Mile Cool-Down
http://www.runningahead.com/logs/37042b4aefd24d4f91c6949a626dbaf7/workouts/302e5a8ab14648e1b5f7fc305442961c/map
I guess I'd call it a Hills and 200s workout, but I've never followed a marathon training plan so I'm not sure if you would call it a marathon workout.
Interval Junkie --Nobby
"Michigan" style workout: 1mi @ HMP 1,000m @ HMP-MP 1200 @ 10mi 1,000m @ HMP-MP 800 @ 10k 1,000m @ HMP-MP 400 @ 5k
But, if I were doing this on my own, I'd probably also do the ladder back up.
Or just 10x800m @ 10K->5Kpace. Nice and simple.
2013 Goals: 18:49 5K • 1:25 HM • sub-3 Marathon • run lots of races
Current Status 5/13: challenging my Achilles issue -- building some base
A good confidence building tune up race.
2 mi warmup,
1 x 13.1 mi @ HMP
2 mi cooldown.
Runners run.
2-3 mile warm-up, 4x5k a little faster than MP with 1000m steady jog recovery, and if you're feeling froggy, take another 1000m recovery jog after your last 5k and then do 1000m nearly all-out, 2-3 miles cool-down.
2-3 warm-up, 10-12 miles of 1000m or 800m of on/off, with the "on" being about 10-15s faster than MP and the "off" being 10-15s slower, 2-3 cool down.
2 mi warmup, 1 x 13.1 mi @ HMP 2 mi cooldown.
This would appear to be what I call a race. Actually, I plan on doing this particular marathon workout here in a couple of weeks. I'll let you know if I think it is my favorite, too.
- Joe
Big, hairy, unrealistic goals: 2:39:59, 15:59, 9:59, 4:39. Mara PR in Boston would be nice, too.
Yep, something tells me you are going to crush that marathon workout in a couple of weeks.
I'm a fan of the 60-90 minute easy run. Lots and lots of them.
The Logic of Long Distance
warmup, 10 at MP (starting at a little slower than MP, down to a little faster), cooldown. I am actually not a cooldown kind of guy, but hey.
The day before the marathon? That's just Goofy.
Now, would that be 60-90 minutes for everybody, or just for you. Only ask because by your log, your long runs are at about a 7:00 pace, while others may run 9-10:00 pace. So that means for you 60-90 minutes woudl be 8.5-13 miles long, but for slower runners that may be only 6-9 miles long.
What exactly is this?
I really like HM races in general, but I sure wish there were slightly longer races around, 15 or 16 mi would be perfect.
2013 Valley Runner of the Year Series: Feb 16 5K (4 points out of 10) ... Mar 2 10K (20/30)... Mar 16 4Mi (21/30) ... Apr 6 10K (DNS) ... Apr 21 2Mi (5/10) ... May 11 5Mi (where the fuck are the results?)... Jun 8 1Mi ... Jun 16 6Mi ... Sep 28 10K ... Oct 5 5K ...Oct 12 5Mi ... Oct 20 5K
Eye of Sauron
Some of you have more complicated workouts than others of you.
And once again Mr. Wizard (aka: Stevie Ray) explains the internet.
I'm not Jeff but he means for everybody. And he's talking about easy runs, not long runs.
What Jeff is saying (and I agree with) is that the changes you need to make to your body in order to run a better marathon can only be made a little bit at a time, and that very frequent 60 to 90 minute runs are the best way to make those changes. This is nothing revolutionary or unconventional, by the way. It's bread and butter.
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