When I write “easy run” into a training plan, you would be amazed at how many times an athlete runs this workout only about 30-45 seconds slower than their race pace. Space the hard runs two to three days apart to allow yourself adequate recovery between hard bouts of training. As a general rule of thumb, most athletes can tackle two to three quality workouts every seven to 10 days depending on their age, injury history and susceptibility, and running background. Be careful how you incorporate harder workouts into your training plan. Limit the number of quality run workouts you do each week. Increasing your mileage is one way to increase aerobic capacity, but not everyone can handle a bigger training load without succumbing to injury, burnout, etc. Pay close attention to how you feel and take extra recovery days if you need to. To avoid injury, make sure your build-up is gradual. Increase Your Mileage (Gradually) for a Fast Marathon TimeĮlite athletes run lots of miles because racing performance improves with increased mileage. Strides are short bouts of running at one mile to 3k race pace and help with running economy and form. Instead of speed work, add strides to your easy runs. If you run too fast in training, there is a low positive effect on your marathon training compared to the likelihood of injury. Speedwork in marathon training involves a cost-benefit analysis. The bread and butter of marathon training are the long runs and running miles at planned marathon pace. Consider Losing or Reducing True “Speed Work” Add some quality running in the middle of one of these longer efforts if you want to practice running harder on tired legs. They build endurance and grit, both of which are necessary to run a faster marathon.

Long runs are any run longer than two hours or 16 miles, whichever comes first. Include Two Long(ish) Runs in Your Weekly Schedule With some simple considerations to your training, scheduling, and recovery, you’ll be set up to have your fastest marathon yet. Achieving it may be intimidating, but it doesn’t have to be. For many runners, running a faster marathon is a major goal.

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