A guide to running a faster marathon

If you’re training for a marathon, you probably want to know how to run a faster race. After all, there’s nothing quite like the feeling of crossing the finish line with a personal best time. While there’s no magic formula for shaving minutes off your marathon time, there are certain training techniques that can help you run a faster, more efficient race. Read on to learn more.

Running a faster marathon is something that many runners want to do. If you want to shift your goal to run the Boston marathon you will have to change how you trained for marathons in the past. Tempo runs, intervals, and marathon-paced runs will be needed in your marathon training program.

Start with a faster 5k

One of the best pieces of advice from running coaches is that if you want to run fast you need to run fast. You can train to run fast by doing a shorter race with a faster race pace. Doing a 5k training block before your marathon training block is something that a lot of elite runners do to sharpen those faster paces which can lead to a faster marathon.

Many runners want to run a faster marathon but a key part of running a faster marathon is to start running fast. Doing a training plan that focuses on the 5k distance can help you get faster because the pace of the 5k will be faster than the marathon. When you focus on a shorter race you will improve your running economy and you will also get used to running faster in general.

Base building

Aerobic base building is an important part of any runner’s training program. Aerobic base building helps to improve your overall running performance by increasing your aerobic capacity, or the amount of oxygen that your body can use during exercise. This type of training is typically performed at a lower intensity for longer periods of time and can be done using a variety of different methods such as running, biking, or swimming. While it may not be the most glamorous part of your training regimen, aerobic base building is essential for any runner who wants to improve their performance. By increasing your aerobic capacity, you’ll be able to run further and faster with less effort, and you’ll be better equipped to handle the demands of race day. So make sure to include an aerobic base-building training block before your next 5k or marathon training cycle.

Easy runs

Easy running is likely the most important part of marathon training. The reason for this is that many runners don’t run easy runs easy. Having a strong aerobic base is key for a strong performance in any endurance race that is a mile or over. Easy runs should be done at a low heart rate or at a conversational pace. A good formula to use for heart rate is the Maffetone method (MAF). Doing easy runs correctly is key and if you do them too hard you will likely burn out or not be able to perform in key workouts. Mileage volume is king and easy runs is how you can reach high mileage with minimal burnt out or injuries.

80/20 training

For many runners, the 80/20 rule is a helpful way to structure their training. This rule suggests that 80% of running should be done at a relatively easy pace, while 20% should be done at a higher intensity. The benefits of this approach are twofold. First, easy running helps to build endurance and improve overall fitness. Second, higher-intensity running helps to increase speed and power. By following the 80/20 rule, runners can improve their performance and reduce their risk of injury.

Marathon training involves a lot of easy running and if you follow the 80/20 principle it will set you up nicely for a faster marathon time.

Interval Training

One of the most effective ways to improve your running speed is to incorporate interval training into your workouts. Interval training involves alternating periods of high-intensity running with periods of slower, recovery-paced running. For example, you might sprint for 30 seconds and then jog for one minute.

Repeat this pattern for 20-30 minutes, and you’ll not only improve your speed but also your endurance. That’s because interval training forces your body to adapt to both aerobic and anaerobic activity, which in turn makes your heart and lungs stronger and more efficient.

400-meter repeats

One of the best ways to improve your running speed and endurance is to do 400-meter repeats. This type of workout involves running a set distance, usually around a track, at near-maximal effort, with a short period of rest in between each repetition. For example, you might run 400 meters at 90% effort, then rest for one minute before running 400 meters again. Repeating this process several times can help you to build up your speed and endurance, allowing you to run faster and further over time. Plus, it can be a great way to break up the monotony of your usual running routine. So if you’re looking to take your running to the next level, try incorporating some 400-meter repeats into your training regimen. Here’s our blog on the benefits of 400-meter repeats.

800-meter repeats

Doing 2 laps around the track will help build more stamina than doing the 4o0 meter repeats and they will make you a stronger runner. On the second lap, you will feel the burn in the legs which will help you build mental toughness for your race. Common workouts using 800-meter intervals. 6-8x 800-meters with a 400-meter jog between reps. One of the staple marathon training workouts is the yasso 800s. The Yasso workout claims to be able to predict your marathon time by taking the average time it takes to do the 800s in minutes and adding a couple of zeros to show you your time. Here’s our blog on the benefits of 800-meter repeats.

1200-meter repeats

running is a great way to improve your cardiovascular fitness and stamina. But if you really want to push yourself, try incorporating some 1200-meter repeats into your training regimen. This type of interval training is a great way to build up speed and endurance, and it can be tailored to any fitness level. To do a 1200-meter repeat, simply warm up for 10-15 minutes, then run at a fast pace for 1200 meters. Rest for 1-2 minutes, then repeat the process 5-10 times. You can do this workout on a track, treadmill, or even just on the open road. Just make sure to push yourself each time and you’ll see your running improve in no time!

One mile repeats

One-mile repeats are a great way to build strength while doing marathon training. Running repeats at this distance will make you be comfortable with being uncomfortable. The length of this interval will require you to dig deep during the workout.

Tempo Runs

Another helpful training technique is tempo runs. Tempo runs are performed at a sustained, challenging pace that is faster than your usual easy pace but slower than your all-out sprinting pace. The goal of tempo runs is to help you get used to running at a faster pace for an extended period of time. This type of run can be anywhere from 20 minutes to an hour long.

To perform a tempo run, warm up with 10-15 minutes of easy jogging or walking. Then increase your pace so that you’re breathing comfortably hard but still able to maintain a conversation (think: 6 out of 10 on the effort scale). sustain this effort for the duration of your tempo run, and then cool down with 10-15 minutes of easy jogging or walking.

If you’re new to tempo runs, start by incorporating one into your training schedule every other week. As you get more comfortable with the workout, you can increase the frequency to once or twice per week. Just be sure not to do back-to-back tempo runs—give yourself at least 48 hours of rest in between sessions to recover properly.

Marathon-paced runs

Marathon-paced runs are a great way to build endurance and stamina. By running at a consistent pace, you can gradually increase your distance while staying within a comfortable heart rate range. The purpose of the marathon-paced run is to get used to running at your goal marathon pace. This type of training lets you dial in your goal marathon pace and allow you to feel what the race pace will feel like on race day.

Long runs

Doing a long run is key to a faster marathon time. Becoming used to running long will prepare your body for the distance of the marathon. Many running plans will have 14-20 mile long runs in the marathon training plans. As you get closer the race you’ll want to do some long runs with goal race pace programmed into the run. This many have fast-finish long runs, marathon-paced long runs, or pick-ups.

Cross training

Training for a marathon is no easy feat. Not only do you have to be able to run long distances, but you also need to have the endurance to keep going for hours on end. One way to train for a marathon is to cross-train. This means incorporating other activities into your training regimens, such as swimming, biking, and weightlifting. Cross-training can help to build up your overall stamina and strength, making it easier to complete a marathon. In addition, cross-training can help to reduce the risk of injury, since you will be using different muscles than you would during a traditional running workout. If you are interested in cross-training for your next marathon, there are a few things to keep in mind. First, it is important to find activities that you enjoy and that will fit into your schedule. Secondly, be sure to listen to your body and focus on quality over quantity. With a little bit of planning and effort, cross-training can help you reach your marathon goals.

Check out our blog about strength training for runners.

Putting it all together

Marathon training is tricky and you need to plan your weeks with a purpose. Many coaches these days want their runners to do speed workouts in the early blocks of training because as you get closer to the marathon race day you’ll be doing longer intervals, marathon-paced runs, and longer tempo runs. The idea is to take the speed workouts like 400-meter repeats and 800-meter repeats and roll that speed into workouts with longer intervals. The longer strength workouts that focus on lactate threshold and improving VO2 max will help with your goal marathon time.

Some speed workouts like 200m repeats at a 5k pace might be helpful later on in training because it will give your legs pop and keep your speed while doing marathon training. Doing marathon training for long periods of time will cause something called the marathon shuffle. A marathon shuffle is a running form without much pop, the knees don’t come up high and there’s not much power in the stride. At the end of a marathon, it’s important to have some strength left for those last 6 miles. Doing some speed work will help with strength at the end of the race.

Conclusion:

By incorporating interval training and tempo runs into your marathon training plan, you can become a faster, more efficient runner. These workouts will help improve your speed and endurance so that you can cross the finish line with a personal best time!

Check out our running club.