The marathon is a 26.2-mile event that takes anywhere from two-plus hours for world-class runners and upward of five hours for mere mortals. Clearly, basic endurance is a more important training element than foot speed. To reach your potential in the event, however, you need to do speed-oriented sessions that improve your running economy, raise your lactate threshold, and boost your anaerobic power, because these make small but important contributions to marathon racing performance.
Striders
According to a September 2004 article in Running Times magazine, striders are accelerations of about 100 m. These help increase your top running speed by improving your running technique, lengthening your stride, and increasing your stride rate. Do eight to 12 striders in a workout, preferably at the end of an easy aerobic run. Accelerate gradually to top speed, then hold this speed for about 40 to 60 m. Take as much rest as you like in between because the goal of striders is to work on your mechanics and basic speed, not your cardiovascular endurance.
Interval Training
If you've been a runner for long, you're probably heard of interval training, which involves short repetitions at 5K race pace or faster separated by jogged or walked recovery intervals. According to exercise physiologist Pete Pfitzinger, repetitions of two to six minutes are optimal for increasing your VO2 max, which is the amount of oxygen your body can use while working aerobically rather than anaerobically. This translates into repetitions of 600 to 1,600 m for most runners. The recovery interval should be 50 percent to 100 percent of the time it takes you to run each repetition.
Tempo Runs
Also known as anaerobic threshold runs or lactate threshold runs, tempo runs are sessions of about 20 minutes done at a pace you could hold in a race for 50 to 60 minutes. Their value, according to exercise physiologist and "Daniels' Running Formula" author Jack Daniels, is that they improve your ability to endure increasing intensities of effort for longer periods. He adds that this physiological benefit carries with it the psychological benefits of stronger concentration and greater confidence.
Marathon-Pace Runs
If you have a time goal for your upcoming marathon, it is useful to practice running at racing pace as often as you can without incurring so much fatigue that it interferes with your training for the rest of the week. One way to do this is to incorporate a long segment of an otherwise easy long run at goal marathon pace. For example, you could do the last 12 miles of a 24-mile run at planned marathon pace. This kind of workout is too strenuous to do every week, so aim for every two to three weeks instead.
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