Maintaining Your Speed During Marathon Training

Putting It All Together

Now that you’ve seen three highly effective ways to maintain speed without compromising your marathon training, how does it all come together within a training plan?

Here’s a very simple marathon base training week that includes the aforementioned workouts. This sample is designed for someone who runs 6 days per week, but you can modify it to fit your own fitness level:

This schedule doesn’t appear to include much “speed” work, but it sneakily adds up on you. All combined, this schedule can include up to two miles of work at your top end speed (strides and hill sprints) and close to two miles at your 3K or VO2max pace (long run surges).

By including these elements in your marathon buildup this summer you can still target your training to your goal marathon while still running well at shorter distances and maintaining your speed.

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FILED UNDER: Training TAGS: fartlek workouts / hill training / hill workouts / Long Runs / Marathon Training / Speed Training

Jeff Gaudette

Jeff has been running for 13 years, at all levels of the sport. He was a two time Division-I All-American in Cross Country while at Brown University and competed professionally for 4 years after college for the Hansons-Brooks Distance Project. Jeff's writing has been featured in Running Times magazine, Endurance Magazine, as well as numerous local magazine fitness columns.

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