If you are looking to improve on your personal best marathon time, or even blow it out of the water, at some point you'll need to increase the speed at which you run. Speed training for marathons involves conditioning your body over time to run at faster speeds to finish the marathon faster. You can accomplish this through several techniques.
Pace Runs
One of the most effective ways to speed train for your marathon is through pace runs, according to marathon author and expert Hal Higdon. Pace runs are designed to gradually get your body used to running at your desired pace by increasing the number of miles you run at that pace. For example, if you are trying to run a marathon at a 10-minute mile, your first pace run in your training program might be for 3 miles. The next week, you might increase that to 4 miles, followed by a 5-mile run at that pace several weeks later once your body has been better able to adjust. You should consider doing a short warmup jog before your pace runs, Higdon says.
Tempo Training
Tempo training involves longer, continuous runs that gradually build up speed as you go along, eventually reaching your target pace, then going back down by the end of the run. For example, if you have a 10-mile tempo run on your schedule, you might run the first 3 miles at 70 percent of your goal pace, the next 3 miles at 80 percent and mile seven at 90 percent of your desired pace. By mile eight, you're running at your full marathon goal pace, after which you slow down for the last two miles.
Intervals
Intervals involve short runs at high speeds, separated by periods of walking or jogging. According to Higdon, the best place to do your interval runs is at a measured track. An example of an interval workout could be doing five 800 m sprints at your 5k pace, interspersed with periods of walking or light jogging to allow your body to recover.
Benefits
Marathon speed training helps improve your stamina as well as your technique, making you a better runner overall, according to State of the Art Marathon Training. You'll also be able to better withstand the physical and mental challenges of race day since you'll be constantly pushing your body to the next level through your speed training.
Considerations
Speed training doesn't come without its risks. Any time you push your body to new extremes, you run the risk for injury. If you sustain an ill-timed injury due to speed training, you may have to delay or push back your training schedule or even miss participating in the marathon itself. It's important to consider the risks and rewards of speed training and consult a professional trainer for advice on your particular situation before starting a new training program.
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