Marathon workouts for the time-crunched runner

Try one of these sub-60-minute workouts to polish off your marathon training. Contrary to popular belief, marathon training doesn’t have to take over your life; efficient prep for a speedy marathon can be accomplished in less than an hour. Combine one of these sessions with some easy running days and a slightly longer run, and you’re set for the week.

Race Pace Repeats

This interval session is a favorite of renowned coach Luke Humphrey, author of Hansons Marathon Method, who ran a similar workout in his college days. He recommends it to his runners working on time-crunched training schedules. As you improve, Humphrey recommends reducing recovery time to only one minute.

Warm up with 10 minutes easy running

Run five minutes at marathon pace, with two minutes easy recovery, repeat five times

Cool down with five minutes of easy running

Threshold Intervals

This interval workout pushes your aerobic threshold–the limit at which your body can work before lactic acid begins building up. Designed to keep your heart rate up for long enough to build strength without causing exhaustion, threshold intervals will make your goal race pace feel easier.

Warm up with ten minutes  easy running

Run two minutes at 80 per cent effort, two minutes recovery at an easy pace, repeat eight times

Cool down with five minutes easy running

Progression run for strength

This is a great workout to run if the race you’re training for has a hilly course. The 12 minutes of faster running at the end of the workout challenges both your legs and lungs, improving overall efficiency.

Warm up with eight minutes of easy running

Run 15 minutes at goal marathon race pace

Run 12 minutes at a hard pace (try your goal 10K race pace)

Cool down with eight minutes of easy running

Follow any hard workout with easy running or a recovery day, and make sure to hydrate well.

posted Monday September 5th
by Running Magazine