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2 MILE-3200 METERS
Tempo Training Workouts for the Marathon
By Rick Morris
Marathon Tempo Run
This is a simple marathon tempo run. This is the classic tempo training session – just a bit longer to make is specifically designed for marathon training and improvement
Description: 8 to 15 miles at 30 seconds per mile slower than your 10K race pace
Pace: About 30 seconds per mile slower than your 10K race pace
Progressive Marathon Tempo Run
This is a classic tempo run with a twist. Instead of maintaining an even pace you gradually increase your speed throughout the run. This tempo had the added benefit of increasing pace as well as being a very enjoyable tempo run because your body warms into faster paces. You are able run faster with little increase in perceived effort.
Description: 8 to 12 miles at a progressively faster pace
Pace: Begin at an easy pace, slightly slower than marathon pace. Gradually and evenly increase your speed throughout your tempo run so you are running at 10K pace for the final mile.
Marathon Pace Tempo Run
This marathon tempo workout is performed at the low end of tempo pace but is a very valuable marathon workout because you are running long distances at your goal marathon pace and finishing with 2 fast miles to develop a marathon kick.
Description: 12 miles at various paces. Start with 8 miles at goal marathon pace. Then speed up to 20 seconds slower than 10K pace for 2 more miles before finishing with 2 miles at 10K pace.
Pace: The first 8 miles at goal marathon pace, the next 2 miles at 20 seconds per mile slower than 10K pace and the final 2 miles at 10K pace.
3 x 5K Repeats
Here is an advanced marathon tempo run that is highly effective in improving your efficiency at marathon pace and your ability to run at goal pace when fatigued.
Description: 3 x 5K repeats at various tempo paces with 2 mile recovery intervals at goal marathon pace. Start with 5K at about 30 seconds per mile slower than 10K pace. Then slow to goal marathon pace for 2 miles. Increase your pace to 15 seconds per mile slower than 10K pace for another 5K before slowing to goal marathon pace for 2 more miles. Finish this tempo run with a final 5K at 10K pace.
Pace: The first 5K at 30 seconds slower than 10K pace, the second 5K at 15 seconds per mile slower than 10K pace and the final 5K at 10K pace. Run both two mile recovery intervals at goal marathon pace.
This is another advanced tempo run that is an excellent way to prepare your body to maintain marathon pace when fatigued. This one should be done near the end of your marathon training cycle.
Description: Run from 6 to10 miles alternating between ½ mile or 800 meters at marathon pace and ¼ mile or 400 meters at 5K race pace.
Pace: Alternating between 800 meters at goal marathon pace and 400 meters at 5K race pace
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