Try this long tempo during your marathon build

Tempo runs are a key part of marathon training. With a unique blend of speed and endurance, they have helped many runners reach their personal bests and beyond. We know how great they are, and so does Canadian marathon record holder Natasha Wodak. The workout below is inspired by the tempo session she did before competing in the marathon at the World Track and Field Championships in Budapest, where she landed a the top 15 finish. Even with our modifications, this is a tough workout, so don’t say we didn’t warn you!

Wodak’s workout

2 kilometers at tempo pace, 1:30 rest

8 kilometers,  3:00 rest

2 kilometers, 1:30 rest

6 kilometers, 3:00 rest

2 kilometers, 1:30 rest

4 kilometers, 3:00 rest

Each 2-kilometer section was run at a slightly faster pace than the longer sections in between. In total, this workout was a whopping 24 kilometres–and that’s without a warmup or a cool down. Of course, this is far too much for us mortals, but we can apply the concept (breaking the tempo run into sections and alternating between slower and faster) and apply it to a more attainable marathon training session.

Modified workout

Our modification to this mammoth workout is simple: cut each section of the tempo in half. That makes the total distance 12 kilometers, which is much more realistic for most runners.

The goal of this workout is to run the one-kilometer sections (i.e. the first, third and fifth intervals) at your goal marathon pace, and the other sections slightly slower. This is a great workout to incorporate into a long run when you’re already doing higher mileage, or to use as a stand-alone tempo day. 

Warm-up: 10-15 minutes easy jog

Workout: 

1 kilometer at marathon goal pace; 1:30 rest

4 kilometers slightly slower than marathon goal pace; 3:00 rest

1 kilometer at marathon goal pace; 1:30 rest

3 kilometers slightly slower than marathon goal pace; 3:00 rest

1 kilometer at marathon goal pace; 1:30 rest

2 kilometers slightly slower than marathon goal pace

Cooldown: 10-15 minutes easy jog

posted Wednesday September 20th
by Brittany Hambleton